Warm Up:
1 round:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
WOD:
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Intended Stimulus: 8-12 Minutes
Intermediate:
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
Beginner:
5 rounds for time:
10 jumping pull-ups
5 inchworms
Home Workout:
5 rounds for time:
15 dumbbell hang power cleans
Handstand walk (25 ft)
– Use two dumbbells.
Masters 55+ option:
5 rounds for time:
15 pull-ups
2 wall walks
Movement scaling options:
Chest to bar pull ups: Chin-over-bar pull-ups, jumping pull-ups
Handstand walk: Distance, timed attempts, handstand shoulder taps, inchworms
Cool down:
200-meter recovery walk
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch