Warm-Up

2:00 Row
:30 Extended Reverse Plank Bridge
:30 Puppy Dog Pose
For Quality
2 Sets
8 Inchworm to Hollow Hold (1sec)
20 Bear Plank Shoulder Taps
10 Alternating Step-Ups
5 Step-Down Box Jumps

Handstand Walk
**if you are working on handstand walks or going upside down DONT SKIP!
If you are not interested in going upside down DONT SKIP
We will have options
For Distance
5 Sets
:30 second Max Distance
1:30 Rest

“Enchiridion”

12:00 AMRAP
10 American Kettlebell Swings
8 Box Jumps
2 Wall Walk ‘Complex’
*You will perform 2 strict handstand push ups at the top of each wall walk.
Kettlebell: 53/35lb, 24/16kg
Box: 24/20

Scaling-
Wall walks not all the way back to the wall and seated presses instead of wall facing hspu

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Steady Rounds Across

Secondary Objective: Mitigate Shoulder Fatigue

This workout is all about managing upper body fatigue. The box jumps will elevate the heart rate but be the only point where we can shake out the arms here today, so pace these out to enable us to attack the wall each round. Focus on minimizing steps to and from the wall on the wall walks today. Perform the handstand push-ups on the ‘open standard line’ that we have all become familiar with.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch