**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s

**2. Workout Prep**
2 sets
50m Run (workout pace)
3 GHD’s (parallel) + 2 GHD’s
2 Kipping HSPU + 1 SHSPU

Workout:  I am He

* Target time each set: 8-10 mins
* Time cap: 12 mins

2 Sets
3 Rounds
Run 200m
15 GHD’s or 20 V-Ups
Run 200m
10 Strict Handstand Push-Ups
-Rest 3:00 between sets-

* Scaling option 1 (Masters 45+)
2 Sets
3 Rounds
Run 200m
12 GHD’s or 16 V-ups
Run 200m
8 Strict Handstand Push-Ups
-Rest 3:00 between sets-

* Scaling Option 2 (Beginner)
2 Sets
3 Rounds
Run 100m
15 Sit Ups or 20 V-Ups
Run 100m
10 Bar Push Ups
-Rest 3:00 between sets-

* Limited Equipment Option
2 Sets
3 Rounds
Run 200m
20 V-Ups
Run 200m
10 Strict Handstand Push-Ups
-Rest 3:00 between sets-

* Large Class Option
Teams of 2 (1:1)
6 rounds each
200m Run
15 GHD’s
200m Run
10 Strict Handstand Push Ups
– Athletes can push the pace much faster here –

Accessory:

1 min couch stretch (each side)
– into –
3 sets
10 Single Dumbbell Lawnmower Row (each)
20 Flutter Kicks