**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec jump rope (singles or doubles)
5 air squat + step back lunge left + step back lunge right
5 wallball push press against wall (focus on cycling the arms between reps)
5 bird dogs (each side)

**2. Workout Prep**
3 sets (every 30 seconds)
5 Wall Balls (workout weight)
10 Double Unders or Single Unders
* Focus on being smooth and relaxing during the double unders *

Every 2 minutes (10 sets)
18 Wall Balls (20/14)
36 Double Unders

* Scaling option 1 (Masters 45+)
Every 2 minutes (10 sets)
18 Wall Balls (14/10)
36 Double Unders

* Scaling Option 2
Every 2 minutes (10 sets)
12 Wall Ball thrusters (14/10)
36 Single Unders

* Limited Equipment Option
Every 2 minutes (10 sets)
24 Air Squats
36 Plate Hops (4in)

* Large Class Option
Teams of 2
10 rounds (each)
18 Wall Balls (20/14)
36 Double Unders
– You go, I go –

5 sets
5. Negative Handstand Push Ups
* Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip back up start over and kick the body back up. Scale to dumbbell dumbbells over head with a slow controlled descent.