more or less a longer endurance workout today, make your own picture
Warm Up
3 rounds of
- 20 jumping jacks
- 1 length quadruped crawl
- 10 Air Squats
- 1 length bear walk (straight legs)
Mobility
- Child Pose on Wall
- Wrist Stretch (Hands forward/sideways/backward/pulms up)
- rubberband shoulder rotations
- rubberband presses (from rack facing)
- wall walk (head through, glutes, quads)
- handstand lookout position
Skills
Handstand Push Up Skills
- Scaling from top/down and
- rom buttom/up
- KB on and with the Box
Workout
3 rounds of
60/55 cal row (ski or bike 5 cal less – no concept2 bike)
40 wall ball shots
20 HSPUs
TC: 30min
Scaling as needed so that you can finish the wod in time
Stephan Contratti 
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