20 Leg Swings, per leg (Front-to-Back)
20 Empty Bar RDLs
20 Scap Push Ups
2:00 Wrist Stretch
1:00 Handstand Hold
1:00 Shoulder Taps from High Plank
:30 Handstand Hold
1:00 of Shoulder Taps from HS Hold
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
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.
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
- 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.