15:00 Handstand practice. Work the progressions that are challenging, yet right for you. If you can hold a solid handstand, practice handstand walking progressions. If you have some experience with these, get out of your comfort zone today and test the waters!
15:00 Kipping Pull Up practice. Again, work the progression that challenges you, but stay within your skill set. If you have Kipping Pull Ups, work on Butterfly Pull Up or Chest to Bar Butterfly Pull Ups. Now you are a true Pull Up ninja!
3 rounds for time of:
Wall Ball X 25 @ 20#/14#
Row X 250 meters
Mobility: Quad smash with lacrosse ball X 4:00 each leg. If this is too intense for your tender thighs
use a roller. When you find a “hot spot”, hold that spot, take a few deep breaths and then bend and straighten your knee at least 5 times – mobilize that thang!
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