A. WARMUP
200 Meter Walk
:30 Single Unders
:30 of Handstand Hold [Legs on the Box]
10 Hollow Rock
:15 Overhead DB Hold (Right Arm)
:15 Overhead DB Hold (Left Arm)
30 Single Unders or 15 DUsScoring: Not Scored
B. HSPU WARMUP
WRIST
LAT
CORE/GLU — Hollow HoldScoring: Not Scored
C. CHEST/MIDDLE BACK MOBILITY
:15/15 Windmill
:30 Cat and Cow
:15/15 Bridge Dog
:30 Downward DogScoring: Not Scored
D. BENCH PRESS
10-8-6-4-3-3 << Score
BENCH PRESSScoring: Not Scored
E. METCON
For Time:
24/18 Cal Bike or 500/400 Meter Row
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
24/18 Cal Bike or 500/400 Meter Row
*On the Minute: 3 Burpees
TIME CAP: 20 MINSScoring: Not Scored