Warmup
400m jog or 600/500 row or 3min bike
2x bear crawl, crab walk,
shoulder mobility, wrist work
Skill Work
Hand Stand progression - hold, walk
Metcon
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14
Cash Out
4 min tabata 20/10 - bar L hold
