Warm-up
5:00 easy bike wth 6 pedal sprint every minute
then…
1:00 Wall Hinge Stretch
1:00 Wrist Stretch
Gymnastics
Handstand Walk Progressions
*15 minutes*
5 Kick-ups to the wall with :10 hold at the top
*Rest as needed b/t reps
10 Donkey Kicks
*Progressively getting higher in each kick until almost a handstand
Partner Assisted HS Walks/HS Walk Practice
Metcon
Metcon (2 Rounds for calories)
Bike Conditioning
12x:30 on/:15 off
Rest 3:00
12x:15/:30 off
*The :15 effort should be at a high RPM than the :30. Goal is to maintain high, consistent effort through the 12 reps each time.
