200m run

3 Rounds of Cindy

5 Pull-ups/10 Push-ups

15 Air Squats

200m run


Handstand walk skills

shoulder touches/wall walks….


50m Handtand walk for Time


100m Bear Crawl for Time


In teams of 2

20 Min AMRAP

1 Partner carry

10 push ups

15 KB Swings 53/35

30 Sandbag or Bar Lunges 40/25

(R=1, L=1)


Foam Roll

Calves & Gastroc

Low Back & Hamstrings

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