WARM-UP
AMRAP X 4 MINUTES
:20 JUMPING JACKS
10 SCAPULA PUSH-UPS
:20 HOLLOW HOLD
INTO…
2 ROUNDS
10 PVC PIPE PASS THROUGHS
5/5 PVC PIPE DISLOCATES EACH DIRECTION
10 PUSH-UPS W/ ROTATION
SKILL
E2MOM X 12 MINUTES
MIN 1 - :30 HANDSTAND HOLD
MIN 2 - :30 PLANK
WORKOUT SPECIFIC WARM-UP
2 ROUNDS
3-5 STRICT HSPU’S
10 AB-MAT SIT-UPS
100 METER RUN
-REST 2:00-
WORKOUT
5 ROUNDS FOR TIME
10 STRICT HANDSTAND PUSH-UPS
20 AB-MAT SIT-UPS
200 METER RUN
(SCORE IS TIME)
