-Warm Up-


2 rounds


5 boot straps

8 sciatic nerve floss

5 single arm Russian swings

20 sec hs hold

1 min single unders


-Strength-


4 sets


8 Strict Toes to Bar

:30 L-Sit Hold

:30 side plank (each side)


Allow 10 minutes to practice kicking up to handstand/walking


-WOD-



12 minute cap


4 RFT


50 double unders

25 Russian Kettle bell swings 70/53

20 ft handstand walk