Warm up - start members on different sections if needed
A) 3 Rounds:
:30 Echo Bike
10 Air Squats
:30 jog
10 Push-ups
B) 1 Round:0:30 Handstand Hold Against Wall (or DB Holds)
10 Tempo Hip Extensions
0:30 Per Leg Single-leg RDL Hold
10 Band Pass Throughs + 20 Band Pull-aparts
10 Tempo Split Squats (knee over toe as much as possible)
C) Skill Practice: Pick 1-3 movements and practice them for 5 minutes total:- Freestanding Handstand Hold-
Pull-overs-
L-sit to Support (Press to handstand)- Freestanding Handstand Push-up-
Pirouettes-
Muscle-up Variations
On the 2:00 x 6 Sets:
5 Back Squats
set 1 40%
set 2 50%
set 3 60%
set 4 70%
set 5 70%
set 6 70%
*5 Second Bottom Hold Each Rep
AMRAP 16:
15/12 Calorie
6 DB cleans
9 Toes to Bar
6 Burpee Box Jumps (24"/20")
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