– 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. The Ball Up: 1 rep for quality
II. Beat swing: 5 reps for quality

2) TTB Rhythm Drill
10 sets: 3-5 reps for quality
https://www.instagram.com/reel/CoVYZDNp-MM/?igshid=YmMyMTA2M2Y=

3) Pike Compression to a target
3 sets: max effort
https://www.instagram.com/reel/CjIX55eIpQj/?igshid=YmMyMTA2M2Y=

Skill: Handstand Strength & Balance
1) 2 x 20 reps of HS Shoulder Shrugs
-rest 40 sec between sets-

2) 3 x 5 reps of Handstand Shaping
https://www.instagram.com/p/CO6n9yzAWYr/?igshid=YmMyMTA2M2Y=

WOD
12 MIN AMRAP @ 80-85% EFFORT

Burpee Bar Muscle Ups
1-2-3-4-5-6…. REPS

AFTER EACH ROUND COMPLETE:

4 Alternating Pistol Squat
4 Dual DB Thrusters 50/35lbs
30 Double Unders

Cash Out
Core:

Round 1

Hollow pulse: 20 reps
Hollow hold: five seconds
V-up: 20 reps
Hollow hold: five seconds

Round 2

Superman pulse: 20 reps
Superman hold: five seconds
*Repeat once more through*

Round 3

Alternating single-leg V-up: 20 reps
Hollow hold: five seconds
Scissor: 20 reps

Round 4

Alternating Superman lift: 20 reps
Superman hold: five seconds
Superman lift: 20 reps

Round 5

Straddle V-up: 15 reps
Hollow hold: five seconds
Super V-up: 15 reps

Round 6

Side hollow pulse: 20 reps
Side hollow hold: five seconds
Side hollow rock: 10 reps
One set of these on each side.

Round 7

Arch-up with elbows wide + hold: 10 reps, hold five seconds
Heel lift + hold: 10 reps, hold five seconds
Arch-up + hold: 10 reps, hold five seconds
Heel lift + hold: 10 reps, hold five seconds

Round 8

Half sit-up: 10 reps
Full sit-up: 10 reps
Pike sit-up: 10 reps
Toe touch: 10 reps

Round 9, Superman Circuit

Superman hold + rocks: hold 10 seconds, 10 reps
Superman hold + rocks with elbows wide: hold 10 seconds, 10 reps
Superman hold + rocks with arms at sides: hold 10 seconds, 10 reps

Round 10, Hollow Hold Circuit

Hollow hold + rocks: hold 10 seconds, 10 reps
Hollow hold + rocks with elbows wide: hold 10 seconds, 10 reps
Hollow hold + rocks with arms above thighs: hold 10 seconds, 10 reps

Round 11

Seated leg lift + hold: 10 reps, hold five seconds
*Repeat two more times*

Seated straddle lift + hold: 10 reps, hold five seconds
*Repeat two more times*