So. 19. Apr.
warm up
20 ankle jumps
10 samson stretches
10 sumo squat stretches
10 hip flow with pop up
20 ankle jumps
5 handwalk
5 down dog & seal
10 hip crossover
20 ankle jumps
WOD
a) 3 sets
4-6 chair supported strict handstand push ups
30sec top of handstand hold on chair
60sec rest
b) for total reps
6 alt rounds
1. 90sec on/30sec off
20 jumping lunges
max burpees
2. 90sec on/30sec off
20 jumping squats
max reserve burpees
scaled lunges, squats