Warm Up
400m row
yoga push up x 5 reps
thoracic rotations x 5/side
pass through with PVC- 5 reps standing, 5 reps bottom of squat, 5 reps prone
then
200m row
squat press outs x 10- light weight KB, DB or plate, press out at bottom of the squat
sumo inchworms x 5
squat hold x 30 seconds



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength
A. Kneeling Shoulder Flexion against bands
B. Kneeling Band Cuban Press
C. Half kneeling 1 arm high to low row with rotation 
D. Prone 2 arm trap press

Skill: handstands
kick-up to a handstand drill

https://www.youtube.com/watch?v=4OKFNX8kirM&feature=youtu.be

other options for those who have handstands
1.  donkey kicks
2.  strict handstand push ups- slow descend
3.  freestanding handstand

Skill: OHS
4 sets of 3 reps @ 31X1 @60%

WOD
15:00 AMRAP
10 box jumps  24/20"
30" handstand walk or 30 second handstand hold
10 TTB or hanging knee raises
30' handstand walk or 30 seconds handstand hold