SKILL – 3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups (lower down only)
3-5 Tempo Hollow Body Strict Pull-Ups (3 sec lower)
WOD
400m Run
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
400m Run
36 Handstand Push-Ups
36 Pull-Ups
For time (18 min time cap)
FINISHER: 4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold
10/10 Single Leg Glute Bridge
HIIT & RUN: 24 min EMOM (45 secs max reps)
1: Lungesters (1 DB or 2)
2: Burpee + side shuffle (3 shuffles out)
3: Plank Hold
4: Bike cals
5: Ring Rows
6: REST