Row 500m

15 dislocates

15 good mornings

15 squats
Backwards bear crawl down

Samson lunges back
15 hollow rocks

10 GHD sit-ups

5 burpees
Skill Work:

Every 2 minutes, for 18 minutes (3 sets of each)…

Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)

Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)

Station 3 – L-Pull-Ups x 6-8 reps (or L-sit progressions and strict supinated-grip pull-ups)

Four sets of 3-minute sprints of either…


5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.


Use a lax ball to sticky spots (glutes, plantar, shoulders, etc)

Roll posterior from yesterday

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