Classic tricep and lat stretch: 2:00 / side
2 rounds of: 50m bear crawl. 10 PVC figure 8’s. 50m crab walk. 10 PVC good mornings.
Warmup:
3 rounds of :30 ON / :30 OFF of:
Double unders or single under.
Skill:
Wall Walk
4 x 2, Rest 1:00 : Focus on hollow body position and rotating shoulders externally
OR
5 x 5 Handstand Push-ups. Strict if able, kipping if needed.
WOD
20 to 2 Double Unders & 2 to 20 Toes 2 Bar
*So 1st rounds is 20 DUs / 2 T2B. 2nd is 18 DUs / 4 T2B, etc.
COOL DOWN
1 x Mile Run an moderate to easy pace
Calf Smash / Role & 5 Min Stretching.
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