SESSION 1
Warm Up:
5 Rounds of:
10 Air Squats
5 Press Ups
10 Alternating Lunges
5 Pikes
Stretch & Mobilise

Movement Practice
(YouTube Channel for exercise demos)

WOD:
For Time of:
15 Handstand Push Ups
30 Air Squats
15 Handstand Push Ups
50 Air Squats
15 Handstand Push Ups
70 Air Squats
15 Handstand Push Ups
90 Air Squats

* Scale HSPU’s to Pikes (Knees or Feet) or Press Ups if needed
* Reduce Air Squats to 20 – 30 – 40 – 50 Reps if needed

Accessories:
Single Arm Seated Z-Press 3 x 10-15 Reps (sit on floor)
Single Arm Upright Row 3 x 10-15 Reps
(alternate between above two exercises)

Pectoral Fly 3 x 10-15 Reps
Bent Over Reverse Fly 3 x 10-15 Reps
(alternate between above two exercises)

Triceps Dips 3 x 20 Reps
Biceps Curls 3 x 20 Reps
(alternate between above two exercises)

SESSION 2
Running WOD:
In 12 Minutes:
Run 1 Mile
Rest Remaining Time
x 3

* If cannot measure Distance, Run for 8 Minutes, Rest for 4 Minutes, x 3

Check out video below for your full Whiteboard Brief!