For time:

• 10 single-leg squats, alternating
• 10-yard handstand walk
• 20 single-leg squats, alternating
• 20-yard handstand walk
• 30 single-leg squats, alternating
• 30-yard handstand walk
• 40 single-leg squats, alternating
• 40-yard handstand walk

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option

For time:

• 10 assisted single-leg squats, alternating
• 1 wall walk
• 20 assisted single-leg squats, alternating
• 2 wall walks
• 30 assisted single-leg squats, alternating
• 3 wall walks
• 40 assisted single-leg squats, alternating
• 4 wall walks

Beginner Option

For time:

• 10 box step-ups, alternating
• 10-yard bear crawl
• 20 box step-ups, alternating
• 20-yard bear crawl
• 30 box step-ups, alternating
• 30-yard bear crawl
• 40 box step-ups, alternating
• 40-yard bear crawl