Warm-Up: Coach’s Choice
Strength/Skill: Handstand Work: 10 minutes to get upside down. Work kicking up onto the wall, holds, one-handed holds, freestanding holds, walks, etc.
WOD: 30 Minute Alternating EMOM
Minute 1: Max Effort Burpees
Minute 2: Max Effort Slam Balls (30/20)(20/15)
Repeat for 15 rounds. Score is your total rep count.
Stimulus/Focus: This will be a cardio grind. Push hard each minute or treat it like a recovery day and do a set number of reps each minute.
Cool Down: Tabata Plank Hip Dips