Killer Skills

Free Standing Handstand

3 Rounds:
15 Calorie Row
30' Handstand Walk (20 Wall Run)
15 Calorie Row
60 Double Unders
15 Calorie Row
30 Dumbbell Snatches (50/35)

Extra Credit:
3 Rounds
10 Upside Down Kettlebell Presses (from lunge position)
1:00 Side Plank (per side)

Lacrosse Ball Roll Shoulders
Foam Roll Glutes and Hamstrings

You Want Some More:
Ring Muscle Up Practice
5 Rounds
5 Ring Kipping Swing
5 Seated Banded Strict Muscle Up
5 Dips on Matador
*Work for Quality Reps (not timed)

Pull Up Practice
5 Rounds
5 Hollow Body Crunches + 5 Superman
5 Kip Swings (arch to hollow)
5 Strict Pull Ups