Joint Prep for low gait movement as well as handbalancing x 15 minutes
A. Every 3 minutes x 3 sets:
chest to wall hold x 30-60 sec.
low gait walk x 3/4 length (if necessary, stay high)
NOTE: if you already have a 60 sec chest to wall hold, then on your second and third set do 5-10 heel pulls (aim to hold anywhere from 1 second to 5 seconds per rep).
B. Every 3 minutes
Deadlift 7 -5 - 3- 7 - 5 - 3
C. 4 rounds for time of:
Run 400 meters
Alternating Single-Arm Dumbbell Snatches x 12 35/55 lbs
Kipping Toes to Bar x 12