A. 4 Rounds For Time:
Run 200 meters
10 kipping Pull ups
30 double unders
B. Handbalancing Practice
Beginners: 30 sec chest to wall x 2 sets; rest 60 sec.
5 kick up attempts x 5 sets; rest 90 sec.
Intermediate:
30 sec chest to wall bodyline
accumulate 20 -30 sec of balance from a heel pull position. Your partner counts when your heels leave the wall. Counting stops when he or she comes back to wall.
5 kick ups x 5 sets
Advanced: 30 sec holds of straddle, regular and tuck.
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