Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Practice HS Holds for 15 min (Wall/Free Standing/Parallettes)

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NB – Practice how to tuck and roll out of a handstand

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Score = Longest HS hold time (you are allowed to move arround to keep your balance)

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then…

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2) AMRAP the following for 20 min:

AMRAP “Mary” for 7 min:

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

AMRAP Muscle-up’s for 3 min

AMRAP Burpees for 3 min

AMRAP “Cindy” for 7 min:

5 Pull-ups

10 Push-ups

15 Squats

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Score = Total Reps

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

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Cool-down/Trigger Ball/Foam Roll/Stretch

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