DATE – Saturday



Dynamic gym lengths w/ quadruped movements

Banded shoulder mobility (overhead + extension)

Couch stretch – 90s/side


WOD A)  3 rounds NFT: rest as needed between movements (15 mins)

3 x Skin the cats (strict if possible)

90s handstand work (wall/freestanding holds, shoulder taps, HS walking etc.)

20-30s parallette or ring L-sit hold (Accumulated)



WOD B) (16 mins)

Against a 3 min clock, complete AMRAP of:

10 Pistols

8 Box Jumps (30/24”)

6 Handstand push-ups


Rest one minute between each of 4 rounds. Start each round where you left off in the last for a total # of rounds completed.