Warm up: 10 min
5 sit ups
20 toe touch back bends
5 push ups
20 reverse over the gate
5 squats
20 spidey lunges
Skill: 10 min
100 m row
5 - 10 GHD sit ups and hip ext.
Skill: 10 min
Jump rope
Handstand practice (wall walk- wall handstand- free handstand- handstand push up)
Alternate back and forth
*separate skills into two groups
WOD - partner
15 min AMRAP
5 push ups
10 squats
15 sit ups
200 m run
*alternate rounds with partner