Warm Up
Repeat For 5 Minutes
10 Inchworms
20 Alternating Lunges
20 Seconds High Plank Hold
Strength / Skill Work
Coach Guided
Plate Overhead Hold
Partial Wall Walk Hollow Hold
Full Wall Walk Hold
Wall Supported Handstand Hold
Free Standing Handstand Hold
-into-
Every Minute on the Minute x 6 Rounds
Odd Minutes) 20 Seconds Prone Cobra Hold
Even Minutes) 8 Double Dumbbell Z Press
WOD
3 Rounds For Time ~ 7 Minute Time Cap
COMPETITIVE
8 Chest To Bar Pull Ups
15/12 Cal Air Bike
PERFORMANCE
8 Pull Ups
12/10 Cal Air Bike
LIFESTYLE
10 Ring rows
10/8 Cal Air Bike
Cool Down & Dismissal
100m Walk
Childs Pose x 60 seconds
Prayer Stretch x 60 seconds
Quad Stretch x 60 seconds per side