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Skill Work Warm-up

Handstand Walking

Progressions and Scaling Options: Handstand Holds, HS Holds w/ Weight Shift, Shoulder Taps, Partner Assisted Walking

Advanced Options: Max 25’ Lengths in :XX, Zig-Zag Obstacle Course, Pirouettes

Mobility Recommendation: 2:00 Plank Hold


3 RFT: 21 Kettlebell Swings (53/35), 12 Burpee Box Jump Overs (24/20)

We are looking for this piece to be all about that burpee pace. Spend time before starting the workout to refine efficient burpee box jump over technique. Time domain is intended to be sub 8 minutes.


3 x 15 Good Mornings with light weight

What we would like to see for these good mornings is a very slow, and very controlled descent and ascent. The goal is here is a 5-count to the bottom and then a 5-count on the way up. Most will need to use an empty barbell to perform this correctly.

Extra (Before/After Class): Intervals

6 Rounds: Row 2 Min, Rest 2 Min – record distance or cals each interval; may sub for AB or run



Team Workout