400m Run
20 Leg Swings, per leg (Front-to-Back)
20 Empty Bar RDLs
20 Scap Push Ups
Then,
2:00 Wrist Stretch
1:00 Handstand Hold

Strength/skill

1:00 Shoulder Taps from High Plank
Rest 1:00
:30 Handstand Hold
Rest 1:00
1:00 of Shoulder Taps from HS Hold
Rest 1:00
1:30 of Freestanding HS Practice
The purpose of the freestanding HS practice is to further familiarize athletes with finding their balance upside down.
*we will work with you where you are at to build the strength to get upside down. If you have no desire to get upside down thats ok too, we will work on pressing overhead

Every 3 Minutes for 18 Minutes
300m Run
into
AMRAP in remaining time
7 Deadlifts 135/95lbs
25′ HS Walk Pick up where you left off every time you get back to the AMRAP.
One score of rounds+reps.

Feel: Cardio
Pacing: Sustain
Target Score: 9 Rounds Total (note, scores will vary significantly based on run speed and scaling. Scale to meet the stimulus, not these scores).
Firebreather Score: 15+ Rounds Total 
Scaling

• Run: Should not exceed :90 or distance should be reduced
• DL: Unbroken, broken up only for strategic purposes.
• HS Walk: 2 Wall Walks = 25’ HS Walk. Perform the Open Standard for the Wall Walk (RX or Scaled, based upon competency), or :15 HS Hold per 25’ HS Walk.