WARM UP
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A4. Progressive hanging
2 sets
A. Advanced:
AMRAP in 8 minutes:
20 pistols (this is you if you can go full depth quickly)
35 foot hand walk
NOTE: if you come down from hand walk, start again at the same point.
Intermediate/beginner:
AMRAP in 8 minutes
10 pistols
30 sec freestanding handstand or, 5-10 heel pulls, or 30 sec chest to wall hold
B. Thrusters x 20 reps 35/45 lbs
Burpees x 15
Rest 1 minute.
5 sets
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