Warmup:

200M jog

Heel2Toe 30’

High Knees 30’

8 Box step ups

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

5 box jumps

1 wall walk + :10 HS hold

Video courtesy of Runify

WOD:

In 7 Min, complete…

400M Run

21 Box Jumps (24”/20”)

12 Handstand Push Ups

*Rest Remaining time

Repeat for 4 Rounds

Score each round separately

Video courtesy of Black Flag Strength & Conditioning.

Make your goal to maintain an aggressive pace, but not so aggressive that it makes you have to take long pauses between movements. Aim t go right int your box jumps coming off the run as well as go right into the HSPUs right after the box jumps.

Scaling Options:

Run -> 500M Row

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> high kneel DB shoulder press

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 1 Min per side