WARM-UP
EMOM X 8 MINUTES
MIN 1 - :45 ROW @ MODERATE PACE
MIN 2 - :45 PUSH-UP TO PIKE
MIN 3 - :45 HANDSTAND HOLD
MIN 4 - :45 HOLLOW HOLD
STRENGTH
4 SETS FOR QUALITY
4 TEMPO STRICT HSPU OR 6 PIKE PUSH-UPS (21X1)
12 NARROW STANCE GOBLET SQUATS
250/200M ROW(EZ)
-NO ADDITIONAL REST B/T SETS-
WORKOUT
20 ROUNDS FOR TIME:
4 BURPEES
3 HSPU’S
2 PISTOLS
1 BAR MUSCLE UP (STRICT CTB PULL-UP / STRICT PULL-UP)
(SCORE IS TIME)
