Skill:

Practice for 15:00

Tripod Tuck to Headstand

Tripod Straddle to Headstand

Tripod Pike to Headstand

Tripod Tuck to Handstand

 

Conditioning:

21-15-9 rep rounds of:

Overhead Squats (115/75)

Toes-2-Bar

 

For Time

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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