"SKILLS THAT KILLS" & "LET'S STAY TOGETHER"

WARM UP

  • 0:30 Reverse Lunges
  • 0:30 Active Spiderman
  • 0:30 Downdog
  • 0:30 Squat Hold

 

  • 5 Squats
  • 5 Front Scales Leg Lifts (each side)
  • Front Scale Hold (0:10 each side)
  • 5 Pole/Rig Assisted Pistol (each side)

PART 1:

5 Rounds:

  • 1 Minute Handstand Walk OR Wall Walk
  • Rest 30 Seconds
  • 1 Minute Alternating Pistols OR  Alternating Jumping Lunges
  • Rest 30 Seconds

    *Score = Sum Total Reps
    *Handstand Walk 1 Rep =  1.5M 

 

PART 2:
[Teams of 2]
AMRAP 12:

  • 200 Meter Partner Med Ball Run (9/6)
    Partners Run Together. Each Partner holds their own Med Ball.
  • 15 Synchro Burpees

    *Score = Total Rounds + Reps

COOLDOWN 

MOBILITY

  • 1:00 Wall Assisted Calf Stretch (L/R)

 

ACCESSORY

4 Rounds:

  • 12 Single Dumbbell Single Leg Deadlifts (each side)
  • 12 Half Kneeling Single Dumbbell Strict Press (each side)
  • 12 Banded Pallof Presses (each side)