Movement Prep:
2 Rounds of Tabata

  • Captain Morgans (R)
  • Alternating Plank Reaches
  • Captain Morgans (L)
  • Supermans

Warm-up:

  • 7 Min Agility Course
  • Team Inchworm Races

Skill:
Handstand holds

  • A) 2x :30 prone body line drill (w/ PVC)
  • B) 3x :30 body line drill against wall

*rest 90 seconds between sets.  accumulate 30 seconds of any hanging variation during rest interval.

Workout:
5 Rounds for time...

  • 250m Row
  • 80m Farmer's Carry (110/70)
  • 16 Sit-ups
  • 8 Push-ups

Scaled: 4 Rounds