WARM-UP
AMRAP X 4 MINUTES
10 AIR SQUATS
10 SCAPULA PUSH-UPS
:20 HOLLOW HOLD
INTO…
3 SETS
16 COSSACK SQUATS
5 HANDSTAND PUSH-UP SHOULDER SHRUGS + :15 HANDSTAND HOLD
STRENGTH
BACK SQUAT
3X10 1¼ BACK SQUATS (LIGHT TO MODERATE)
WORKOUT
FOR TIME
3-MINUTES HANDSTAND HOLD*
100 AIR SQUATS
100FT HANDSTAND WALK**
100 AIR SQUATS
30 HANDSTAND PUSH-UPS***
*IF ATHLETE COMES OFF THE WALL BEFORE 3:00 YOUR TIME STARTS AGAIN ONCE YOU GO BACK UP ONTO THE WALL IN A HANDSTAND POSITION).
**SCALED OPTION 200FT BEAR CRAWL OR 5 WALL-WALKS
*** SCALED OPTION INVERTED PIKE PUSH-UPS/PUSH-UPS/HAND RELEASE PUSH-UPS.
(SCORE IS TIME)
