Warm Up
Bike or row 5:00 easy pace
 
every 1:00 come off the bike/ row and complete 5 push ups
 
 Mobility:
Banded Pec Stretch - hold this position for 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list=
T-Spine Opener - do this with a foam roller and the post of the rig- pulse the hips 15 reps
Banded Lat Stretch x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds per side https://www.youtube.com/watch?v=g4Qhs2KRibk&index
Single-Arm Hang from Bar x 30 seconds each arm https://www.youtube.com/watch?v=TjfoE8n5Yeo&feature=youtu.be

 
Skill: handstand progressions
1. donkey kicks x 10 reps  https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
2. kicks to the wall x 5 reps -use this as a way to gently place feet on wall
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
 
then....
Every 45 seconds for 4:30 (6 sets)

complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD
For Time
800m Run
50/40 push ups (men/women)
100 air squats
800m Run