WARM-UP
AMRAP X 5 MINUTES
100 METER RUN
30 ALT SHOULDER TAPS
:30 HOLLOW HOLD
INTO…
DOWN AND BACK
OVER THE HURDLE
KNEES TO CHEST
FIGURE 4
TOY SOLDIERS
SAMSON LUNGES
HEEL WALKS WALK ON TOES
100M JOG
INTO…
5 MINUTES MOBILITY
SKILL
EMOM X 12 MINUTES
MIN 1 - HANDSTAND PUSH-UPS*
MIN 2 - 15 AMERICAN KB SWINGS
*MINUTE 1 :60 HANDSTAND HOLD, MINUTE 3 THREE NEGATIVE HSPU’S, REMAINING MINUTES HSPU’S
WORKOUT
3 ROUNDS FOR TIME
60 SECOND HANDSTAND HOLD
60 SECOND L-SIT
800 METER RUN
(SCORE IS TIME)
