Warm Up
Couch stretch-1 min each side .
Mobility ball work on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 squats
5 burpees
Skill
Hand stand progression to max hold against wall or free standing
WOD
20 min AMRAP
30 wall balls 20/14
5 wall walks
30 double unders
Post
5 mins plank
Front, side, side, front, superman
Banded stretches