Mobilize, then:
Two sets of:
30 seconds of Band Assisted Lat Stretch (Lef)
30 seconds of Band Assisted Lat Stretch (Right)
30 seconds of Band Assisted Pec Stretch (Left)
30 seconds of Band Assisted Pec Stretch (Right)
30 seconds of Plank Hold (elbows)
30 seconds of Plank Shoulder Taps
Rest 60 seconds
You should be able to complete this entire circuit in less than 10 minutes.
A.
Two sets of:
Wall Facing Handstand Marching x 10-12 reps
Rest as needed
and then …
Three sets for times of:
Handstand Walk X 100ft
Rest 60 seconds
Please use assistance if needed and reduce the distance.
B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 1-2 reps @ 88-90%
C.
For time:
30 Calorie Row
30 Wallballs (20 lbs/14 lbs)
30 Toes to Bar
30 Deadlifts (185 lbs/135 lbs)
30 Burpee Box Jump Overs (24″/20″)
30 Deadlifts
30 Toes to Bar
30 Wallballs
30 Calorie Row