Warm Up:
3x: Bike OR Row 30s on 30s off
:30 Samson Stretch
:30 Active Spiderman
:30 Scap Pull Ups
:30 Inch worms with PU
:30 Bear Crawl
:30 Scorpion Stretch
Specific Warm-Up:
Handstand walk progressions
WOD:
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
Handstand walk (50 ft)
Movement substitutions:
DB row: Load, reps
Handstnad walk: Handstand walk attempts, wall walks, bear crawls
POST WOD: Stamina
On a 15:00 clock:
Bike, row, or ski for distance
– Every minute, perform a :15 sprint.
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm