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Workout of the Day

Fitness
A. Back-to-Wall Hand stand Holds-
4x ALAP or 20s

B1. Alt lunge w/ DBs
3×10-12/leg, 2010 tempo, R90s
+
B2. Russian KB swing
3×10-12, Heavy, R90s

C. 3 rounds:
21 Wall balls
15 Burpees
9 Ball slams
*10 min cap

Performance
A. Back-to-Wall Hand stand Holds-
4x 20-30s

B1. Rear-foot elevated split squat
3×10-12/leg, 2010, R90s
+
B2. Clean grip RDL
3×8-10, 2010 , R90s

C. 3 rounds:
21 Wall balls (20/14)
15 Burpees, 6″ jump
9 Toes-to-bar
*10 min cap

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