Warmup:

High knees 30’

Butt Kickers 30’

A-Skip* 30’

B-Skip 30’

10 reps of 1¼ Air Squats – see video below, courtesy of Functional Bodybuilding

10 Box Step Ups

5 Pike Push Ups off box

10 Scap Pull Ups

5 Kipping Knee Raise

5 Strict Toe2Bar

WOD:

4 Rounds:

10 Handstand Push Ups

20 Toe2Bar

30 Box Jumps (24”/20”)

40 Air Squats

500M Run

Video courtesy of OPEX Athletics.

Some good ol’ grunt work today.  Manageable reps per movement, just have to keep moving.  To save your Achillies Tendon, highly suggest you step down on the box jumps rather than hop down.

Scaling Options:

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

Toe2Bar -> Kipping Knee Raise -> V-Ups

Box height -> 20/14 -> as needed

Run -> 625M Row

Cool Down:

Pigeon Pose on box – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min