Warm-up:
Run or Row
Crossover Symmetry
15 Hollow Rocks
15 Squats
10 Dive Bomber Push ups
Crab Walk Down
Samson Lunges Back
10 GHD Situps
Handstand Practice
5 Strict Pullups
Skill Work:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups 2-3 reps
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
WoD:
Three sets for max reps of:
60 seconds of Burpees to 25# plate
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
***Track total reps for score
Mobility:
Mash Lats on Roller
Roll Posterior
Couch Stretch
Banded Hamstrings