Warm-Up
A) 4 Rounds:
20 High Knees
20 Butt Kickers
200m Run
20 Walking Lunges
2 Wall Walks
B) 2 rounds:
20 seconds Handstand Hold
20 seconds L-Sit
1 minute Row
1 minute Rest
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
4 rounds of:
400m Run
400m Row
40 Double-Unders
Rest 1:1
Then,
5 Minutes of practice of each:
Handstand Walk, for distance
Strict Toes-to-Bar
Variation B:
4 rounds of:
400m Run
20 Burpees
Rest 1:1
Then,
5 Minutes of practice of each:
Handstand Walk, for distance
Single-Leg Squats
Workout Tip
– Each round is a work to rest ratio, so if it takes you 4 minutes to complete 1 round, rest 4 minutes before your next round.
– For the 5-minute practice section, we want to take the time to work on the prescribed movements in a “non-workout setting”. Take the time to find challenging and appropriate distance variations to work on.