Warmup
Dynamic Athletic Movement

Skill
Level 3/4
160 Yd Spider/Crab walk
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
50 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
Levels 3/4
4 Rounds AFAP
400 Yd Run
15 Kettlebell Swings (32/24)
10 Pull-ups (level 4 – C2B)

Level 2
4 Rounds AFAP
400 Yd Run
15 Kettlebell Swings (28/22)
10 Pull-ups

Levels 0/1
3 Rounds AFAP
400 Yd Run
15 Kettlebell Swings/Deadlifts
10 Jumping Pull-ups/Ring Rows