Warm Up
Mobility
3 Rounds : 10 scap push-10 Scap pull-20m walking arm right KB Over Head-20m walking arm left KB Over Head-200m run
Skill
Practice handstand walk
Nivel 1: Nose-to-wall hold
Nivel2: Shoulders Tape
Nivel3: Hip touches
Nivel 4: off-wall holds (use the wall as a spotter)
Nivel5: Walk-aways
30’’ On / 1’off x 6
Met Con
2 rounds, at any pace to get the same numbers:
Lunge 100 ft. AFRAP
Handstand walk 100 ft. AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP
AFSAP/AFRAP = As few sets/reps as possible.