Mobilize, then:
Accumulate 90 seconds in a band assisted squat
followed by …
Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side
A.
Three sets of:
Handstand Kick up to Wall x 10 reps
Three sets of:
Wall Hanstand Thigh Taps x 16-20 reps
(Scaling: Thigh Taps on Box)
followed by . . .
Three sets of:
Handstand Walk x 10-30′
Rest as needed
*Use assistance if needed
B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3-4 reps @ 80-83%
C.
For time:
50 Double-Unders
400 Meter Run
4 Rope Climbs
400 Meter Run
30 Front Squats 135/95
400 Meter Run
100 Meter Farmer Carry
20 Alternating Dumbbell Snatch
400 Meter Run
50 Double-Unders