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Warm-up (10 min.)

2 Rounds
10 Long Lunges
10 Inchworms

2 Rounds
20 Mountain Climbers
20 Bootstrap Stretch

Perform a max handstand hold (or practice kicking up and coming back down). Scale to pike hold, or plank hold for 30 sec. efforts.

Then
10 Air Squats
5 Pike Push-ups
10 Air Squats
5 Handstand Push-ups – or use scale.

WOD

AMRAP 15 min.

3 Rounds
10 Air Squats
5 Handstand Push-up or Pike Push-up

Then
25 ft. Bear Crawl

Scoring
Rounds and reps complete.

Scaling
Use a load for the air squat if you have any. Kids work well! 🙂 You can also use gallon jugs of water, laundry detergent jugs, etc. Whatever you can find around the house that works for you.

Scale pike push-up further to a regular push-up.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.