18-15-12-9-6 reps, for time of:

Skater Jump

Banded Good Morning

Bent Over Band Pull Apart

Seated Behind The Neck Strict Pvc Press

**Warm Up**
— Med ball/PVC Thoracic Opener (2m)
— Wrist Stretches (60-45s)

Deadlift 5×3 at 83% 1RM

Today’s strength portion has a time component. Athletes will be performing a set every 1:30 (90sec).
Percentages should ideally range from 76% – 85%

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

Not For time:

2 rounds of:

Piked Wall Hold, 20 secs

8 Kick-to-Wall Handstands

4 Wall Climbs

— then —

3 rounds of:

L Sit Flutter Kick On Box, 15 secs

10 L-Sit Leg Lifts

— then —

2 rounds of:

20 Hand Plank Cross Knee To Elbows

10 Seated Pike Double Leg Lifts

**If time– break class into groups of 2-3 (if comfortable) and allow them to work on free standing HS Holds OR allow people to work on HS walking**