Warm Up:
2:00 cardio machine of athlete’s choice
AMRAP 6:
20 jumping jacks
10 single-arm DB presses/arm
10 scap pull-ups
5 burpees
WOD:
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk
Intended Stimulus: 8-12 Minutes
Intermediate:
5 rounds for time:
10 chest-to-bar pull-ups
1:00 handstand walk attempts
Beginner:
5 rounds for time:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps
Home Workout:
5 rounds for time:
15 DB renegade rows (35/50 lb)
25-ft handstand walk
– Use two DBs.
Movement scaling options:
Chest to bar pull up: Kipping pull-ups, jumping chest-to-bar pull-ups
Handstand walk: 1:00 of attempts, :30 handstand or piked shoulder taps
Cool down:
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch