10 Box Step ups

10 Bow2Bends

10 Push Up2Downward Dog

6 Shoulder taps in Down Dog

6 Box Jumps

10 Over & Back

2 Wall Walks

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar


5 Rounds For Time:

5 Wall Walks

10 Shoulder Taps (in Handstand)

15 Toes 2 Bar

20 Box Jumps (24/20″)


40 Min Time Cap

Video courtesy of Strong First. Shoulder Tap demo. Today will test those shoulders.  Best to move smooth and steady rather than try to race through the reps, or you’ll see fatigue kick in early.  After you get to the top of the handstand in your 5th Wall Walk, go ahead and begin your shoulder taps.

Scaling Options:

Wall Walks -> 5 Shoulder taps (in plank) per side for every 1 Wall Walk

Shoulder taps -> in plank

Toe2Bar -> Kipping Knee raise -> laying T2B -> V-Ups

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully stretch – 1 Min per side


Kneeling Shoulder Stretch on box – 2 Min

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