WARM-UP -
2:00 Run
-into-
6:00 AMRAP
20 Plate Hops
5 Kip Swings
5 Hanging Knee Raises
10-second Handstand Hold
3 Inch Worms
GYMNASTICS: HANDSTAND
PUSH-UPS
Every 90 seconds for
5 rounds: [rest for the
remainder of time until the
next 90 seconds]
Level 1: 10-second box
handstand hold + 5-7 box
handstand push-ups or
floor push-ups or elevated
push-ups
Level 2: 10-second handstand
hold into 5-7 kipping
handstand push-ups
Level 3: 20-second handstand
hold into 5-7 deficit kipping
handstand push-ups [2 in
deficit]
WORKOUT PREP -
2 sets:
100m Run (build in pace)
3 Toes to Bar
1 Wall Walk
WORKOUT - Teela-Na
Freedom (RX’d)
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Foot Smash
2x 10 Down Dog
1 Minute Forearm Smash