WARM UP
EMOTM 10:00:
1) 1:00 run in place
2) 10 kip swings
SKILL
Lateral handstand walk
*10:00 practice
WORKOUT OF THE DAY
For time:
400 meter run
20 meter handstand walk
400 meter run
20 burpee box jump overs
400 meter run
20 bar muscle ups
RX: (30/24)
55+: (24/20)
*Caution athletes not to go out too hard. They will need to conserve energy for the bar muscle ups at the end. Scale HS walk to 60 meter bear crawl. Scale BMU to hardest version of a pull up. 15:00 time cap.