Nicole

Warm-up:

Partner Rowlling 1,000m 
(penalty is shoulder swings x2)

Mobility:

Foam Roll: Quads, Hams, Ab,Adductors + Calf & Ankle Stretch 

Announcements:

Sibling Rivalry is a blast, get involved!

Skills & Technique: (Click below for links to more info)

Wod:

Handstand Practice: 10 Minutes 

Followed by:

Nicole

Run 400m
Max effort Pull-ups 

20 Minute AMRAP