3 sets as warm-up:
5 goblet squats, 30X1
5-10 toes-to-bar or hanging leg raises
:15-:30 handstand hold or 5-10m handstand walk
A. Back squat, 6-6-6, 20X1; begin a set every 3:00
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5:00-10:00 ground-to-overhead & double-under practice
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5 rounds for time w/9:00 cap:
7 ground-to-overhead, light/moderate up to 115/75
35 double-unders
*select a weight for the g2o that allows for smooth reps that feel relatively easy for the first round or 2…
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5:00-10:00 coach-led mobility
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