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Run 200
12 Overhead Plate Press
12 Downward dog push-ups
12 Pogo jumps
30 seconds Handstand hold against wall or free standing
12 Thoracic high fives (each arm)
5 hops Single leg hops (twisting – each leg)
6 Neck and wrist circles
6 Headstand to push-up
6 One arm thruster with kettlebell (each arm)
In teams of 2
AMRAP 20 Minutes:
3 Handstand Push-ups
9 Wall Ball Shots (20# / 14#)
27 Double-unders
One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible.
The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.
Banded Shoulder Mobility (across the body – palm up) 2 Minutes per side
Global Extension (2 Minutes)
