Bear crawl 30’ and back

Reverse bear crawl 30’ and back

Stiff-leg bear crawl 30’

Twisting Lunge 30’

10 Squat2Stand

10 Thoracic High Fives

10 huggers

10 Over & Backs


Spend 10 min on Handstand Walk progression work

Video courtesy of Karhu Training Co. Some good Handstand Walk progressions.

We always want to work towards increasing our movement skill set.  The Handstand Walk is one many athletes forget needs constant work.  Take the first 10 minutes to work whatever stage towards handstand walks you are at


3 Rounds for Time:

75′ Dual Dumbbell Walking Lunge (50/35)

20-Second, L-sit on top of DBs

50′ Handstand Walk or Stiff-leg bear crawl

Videos courtesy of Barbell Shrugged and Cat Bodies Gymnastics, respectively. Demos of the DB L-Sit and Stiff-leg Bear Crawls.

Keep the DBs in a good front rack position as you move through the lunges, then keep those same DBs to go right into your L-Sit.  If Handstand walk is in your wheel-house, knock those out, otherwise, go with the Stiff-leg Bear crawl option and cover the same distance.

Scaling Options:

DB weight -> 35/25 -> as needed

L-Sit – Seated leg lift hold

Video courtesy of Ridzene Functional Fitness

Cool Down:

Couch Stretch – 1 Min per side


Thread the Needle Hold – 1 Min per side


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