11-22-2019

Warm-up

Tabata – 4 min (Alt Exercises)

Handstand Hold

Air Squats

Mobility

PVC

1 min OH Bar Distraction

1 min (es) 3D Dynamic Calf Stretch

Skill 

Double Under Flight Simulator

Complete as many DU as possible in the following order in 5 min:

5-10-15-20-25-30… continue to add 5 DU each round.  Rest as needed.

WOD

AMRAP 15 min

30 KB Swings (53/35)

30 DU

30 Wall Balls (20/14)

Cooldown

3 min (es) Calf/Achilles Barbell Smash