Warm Up:
3 sets
:20 jumping jacks
Rest :10
:20 double knee tucks in a plank
Rest :10
Pre-Workout Skill Work:
EMOM 5:
1-5 wall walks
WOD:
5 rounds for time:
1:00 handstand hold
21 toes-to-bars
Intermediate:
5 rounds for time:
1:00 handstand hold
21 knees-to-armpits
Beginner:
5 rounds for time:
1:00 plank hold
21 sit-ups
Movement scaling options:
Handstand Hold: Piked handstand hold, feet-elevated plank hold, overhead DB hold
Toes-To-Bars: Knees-to-chest, kipping leg raises, strict knee raises, laying leg raises, V-ups
Alternate Workout:
Partner workout:
5 rounds for time:
1:30 handstand hold
30 toes-to-bars
One athlete working while one athlete holds a sandbag or D-ball at their chest. One athlete is always working while one is always holding.
Cool down:
Accumulate
30 ATY drills
Use 2.5 or 5-lb plates