Warmup

Dynamic Athletic Movement

Skill
Level 4
40 Yd Handstand Walk (forward roll out)
24 Handstand Pushups (L4 – kipping)
50 Stall Bar Leg Raises
100 Air Squats

Level 3
12 Crow to Somersault
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats

Conditioning

“I’m Fully Aware”

15 Minute Limit

Levels 3/4
21-15-9-3
Snatch
Bar-over Burpee

L4 – 115/85
L3 – 95/75

Levels 0-2
21-15-9-3
Sandbag Cleans
Burpee Hop Overs