Warm-up:
Row 500m
Crossover symmetry
15 hollow rocks
15 supermans
10 scorpions
15 slow squats….means do them slow
Bear crawl down
High knees back
Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps (2 sec descend)
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
WoD:
Complete rounds of 21, 15 and 9 reps for time of:
Power Snatch (95/65 lbs)
Pull-Ups
Burpees
Mobility:
Mash lats
Roll posterior
Mash IT band