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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