Workout of the Day 7/4/21

Warm up

5min

10 Dislocates

10 Passive/active hang

5 Wall walks

5 Push ups

Skill Work (20min)

5x5 Wall Walk with a 15 sec hold at top

Handstand Walk Max Distance 5 attempts rest 2 min between attempts

*Scaling options

- Handstand kick up to wall

- Handstand hold shoulder taps

- Handstand walk around box

Metcon

9 min AMRAP

12 Cal Row

10 Burpee over Rower

2 min Rest

9 min AMRAP

15 Cal Bike

10 Goblet Squat 24/16kg

5 HSPU

Cool Down

2X

20 Dislocates

20 Scorpions

20 Twisted Cross

20s passive hang