Perform 10-15 meters:
– Lunges with Rotation:
https://youtu.be/rvH6eFLNWpM
– Duck Walk
https://youtu.be/d5lMRyURK98
– Knee Hold into Arabesque Rotation
https://youtu.be/S3RnsfBsALY
– Crab Walk
– Alternated K Kick
https://youtu.be/lQNY8XV2ehU
Skill: TTB
1) Alternate between Station I and Station II (5 min CAP):
10 sets:
I. 1 The Ball Up + 1 Strict TTB for quality
II. Banded Kip Drill: 5 reps for quality
https://www.instagram.com/p/B9I0ZcbA5uj/?utm_source=ig_web_copy_link
2) TTB Rhythm Drill
10 sets: 3-5 reps for quality
https://www.instagram.com/reel/CoVYZDNp-MM/?igshid=YmMyMTA2M2Y=
3) V-compressions
https://www.youtube.com/watch?v=z9TFujStt9k
3 sets: 10-15 reps for quality
Skill: Handstand Strength & Balance
1) 2 x 30 Handstand Shoulder taps
-rest 40 sec between sets-
2) 3 x 5 reps of Handstand Shaping
https://www.instagram.com/p/CO6n9yzAWYr/?igshid=YmMyMTA2M2Y=
WOD
3 sets:
2 MINS AMRAP
18-26 Cal Bike
Go right to Dumbbell Push Press
AMRAP Dumbbell Push Press in the Time Remaining (50/35lbs)
REST 60SEC
2 MINS AMRAP
18-26 Cal Bike
AMRAP Rope Climbs in the Time Remaining
