dynamic movement prep
Group warm up
50 heavy Russians
10 minutes
Skill handstand push up variations.
Scale as needed
Wod
4 rounds of
10 lunges each leg. (Db/kb)
10 pull ups
10 lunges each leg (db/kb)
10 push ups
Mad mobi
Hamstring up n over
Pigeon
Press ups
Lat stretch
Corner stretch