Warmup:

10 Box Step ups

8 Push up to Downward Dog

10 Alt Toe Touch in Down Dog

5 Cobra to hip snap

5 box jump overs

8 V-Ups

3 Wall Walks

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

WOD:

Every 3 Min for 30 Min:

5 Handstand Push-Ups

7 Burpee Box Jump Overs (24″/20″)

9 Toe2Bars

Score = Total work time

Video courtesy of Mayhem Athlete.

The goal of today’s WOD is, each round becomes like an over-inflated Tabata set.  Instead of 20 sec work/10 sec rest, it becomes more of a 2-min work/1-min rest.  That said, you need to move with a purpose from movement to movement, but be careful not to overly sprint to have more rest time.  Constant sprinting could mean you won’t be able to recover enough between rounds.  Rather, aim for steady, fluid movements.

Scaling Options:

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press (ELITE: deficit HSPUs)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Toe2Bar -> Kipping knee raise -> V-Ups

Cool Down:

Banded Bully stretch – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas