Warm Up:
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 arm circles forward
10 arm circles backward
10 unweighted good mornings
10 leg swings/leg
10 lateral leg swings/leg
10 Samson stretch lunges
10 alternating Cossack squats
Dynamic Warm-Up:
EMOM 6:
Min. 1 | :20-:40 plank hold
Min. 2 | :20-:40 bottom-of-squat hold
Min. 3 | :40 burpees
Skill Work:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk
WOD:
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
Intermediate:
AMRAP 10:
20 alternating walking lunges
1 wall walks
20 sit-ups
1 wall walks
Beginner:
AMRAP 10:
20 alternating walking lunges
4 inchworms + push-up from the knees
20 sit-ups
4 inchworms + push-up from the knees
Home Workout:
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
Movement scaling options:
Alternating walking lunges: Reps, lunges in place
Wall walk: Reps, partial range of motion, inchworm + push-up
Sit-ups: Reps, plank shoulder taps, plank shoulder taps from the knees
Cool down :
2 sets:
1:00 foam roll upper back
1:00 foam roll quads