Row 500m

Crossover symmetry

10 push ups

Inch worms down

Zombie walks back

10 back extensions

Lax to shoulders

15 leg swings

5 burpee pull-ups

3 wall walks
Skill work:

Every minute, on the minute, for 15 minutes (5 sets)…

Minute 1 – Handstand Push-Ups x Max Reps

Minute 2 – Alternating Pistols x 12-16 reps

Minute 3 – Toes to Rings x 6-8 reps

For time:

Run 800 Meters

15 Deadlifts*

30 Hand-Release Push-Ups

(successful reps must start from the top extended position, and the knees must never touch the ground)

Run 400 Meters

10 Deadlifts

20 Hand-Release Push-Ups

Run 200 Meters

5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

Lax to shoulders

Roll posterior

Lax plantar

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