-Warm Up-

2 rounds

Short lap

5 single arm Russian swings

10 sciatic nerve floss

2 wall walks

10 shoulder taps in a plank position


10:00 minutes


freestanding handstand practice

  • If you can hold a free standing handstand then have athletes work on free standing HsPu
  • Athletes can practice holding a handstand on the wall
  • On the wall with feet off
  • Practice kicking up gently on the wall


AmRaP 22

800m run (bridge run)

40 Kb swings 53/35

20  HR push ups