WARM-UP:

1 Set of fence drills

:30 Drills
Lunge to Instep
Wall squats
OHSQ PVC squats on rig (click link to learn more! great drill for everyone.)
Good morning
Lunges
Push ups

Stretch

SKILL:

6:00 Handstand Practice

WOD:

12 Ring push-ups
400 Meter run
25 Sit-ups