Warm Up:
2 sets:
:45 single-unders
:30 narrow-stance squats
:15 hollow hold
5 push-ups
5 pike push-ups
WOD:
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
Intermediate:
AMRAP 10:
2 handstand push-ups
6 knees-to-elbows
8 single-leg squats
Beginner:
AMRAP 10:
4 pike push-ups
8 lying leg raises
12 alternating lunges
Home Workout:
AMRAP 10:
4 pike push-ups
8 weighted V-ups (10 lb)
12 single-leg squats
– Hold a light object in your hands during the V-ups.
Movement scaling options:
Handstand push-up: Reps, range of motion, pike push-up
Knees to elbows: Reps, lying leg raises
Single-leg squats: Reps, foot-wrap single-leg squats, lunges
Cool down:
1 set:
:45 lat foam roll/side
:45 quad foam roll/side