Warm-up
20 minute:
10 Thoracic bridge
10 Steps forwards crab walk
10 Steps backwards crab walk
10 Inchworm push-ups
10 Steps forwards elephant walk
10 Steps backwards elephant walk
10 Candle sticks
10 Steps forwards bear crawl
10 Steps forwards bear crawl
Strength
EMOM x16
1. 30s Hollow hold into 30s Weighted sit-ups
2. 20 seconds Bench dips into 20s Chair/Ground tuck hold
3. 30s Superman hold into 30s Back raises
4. Handstand practice/hold
WOD
AMRAP in 7 minutes:
10-15 Handstand push-ups
60s Cardio
