7 Min

Against the Wall - Handstand Side Step Practice

For this you will kick up into a handstand against the wall. Take 3 "steps" (with your hands obviously) to the right. Then take 3 back to the left.

Make sure you spread your fingers and distribute your weight through your entire hand. Keep the ribcage pulled in and belly tight. Squeeze the cheeks and point your toes!

The goal here is to pretty much only have the heels in contact with the wall. No good putting your whole lower half against it!

Focus on keeping the shoulders pressing into the floor and engaged.

If you are finding this easy - try to do it away from the wall.

If you aren't ready to actually take steps practice some shoulder taps either against the wall or in a pike position.

7 Min AMRAP

2 Around the World Reps
2 Strict Behind the Neck Pull Ups

These can be broken up if necessary.

The around the worlds start in a hang position. From here you will work to keep your legs straight and make a massive circle out and around (all the way up to like a toe to bar) and then all the way around back down to hang. These are meant to be pretty strict, so no momentum is to be used.

These are TOUGH and require some flexibility as well. Scale to around the world with knees only if necessary.

For the behind the neck pull ups, your hands should be slightly wider than your regular pull up grip. Make sure you pull the head forward. These are definitely strict. Make sure you come all of the way down at the bottom.

If you are unable to do these you may sub banded strict (regular) or jump and slow lower (regular) pull ups!

For Time

Accumulate 2 Min in a V-Sit Hold with heels over a KB or Upright DB

RX+: 3 Min

Score: Time it takes for you to get to 2 Min (or 3 for RX +)

For this you will work to keep your legs STRAIGHT. Sit your butt on the ground and lift the heels and hold them over the KB handle. Try not to lean back. Hands should be slightly in front of the hips.

When you break - note your time and rest as needed before you go again. Your time is when you have accumulated 2 Min (or 3 for RX+).

Scale to 1 leg at a time if necessary.