WARM UP:
2 Laps
Dive Bombs
Toe Grab & Reach
Ankle mobility work
Lateral Shuffle
2 Mins Double Unders

SKILL WORK:
Hand Stands – Holds, Walks, Push Ups
Rings – L-Sits, Dips, Muscle Ups

WOD:
RX =
100 meter repeats x 12
One minute rest in between, HOLD effort

PHA=
100 meter repeats x 16
One minute rest in between, HOLD effort
Anything over 3 seconds = 10 second bottom squat holds