Warm Up:
3x
1-2 min of jump rope or other cardio
10 tempo squats 3 seconds down hold for 5
10 PVC lunge pass throughs
10 PVC halos each direction
30 second hip flexor/back stretch (on back cross leg)
Skill/Strength:
3 rounds
5 Handstand Push Ups (see progression and modifications below)
10 Front Squats (DB or other weighted object or air squats)
WOD: 5 rounds
18 DB snatches (50/35) or DB or weight of your choice
9 ring dips (or dips off a counter, chair, box or floor)
50 doubles unders (or 100 single jump ropes)
Rest 2 mins
