warm-up:

5rounds

  • 10 hr push-ups
  • 15 squats
  • 20 butterfly sit-ups
  • 5 hspu

3rounds (20min cap)

  • 100 jump rope singles
  • 1 sb lunge walk lap
  • 1 lap
  • 1 bear crawl lap
  • 200 jump rope singles
  • 2 sb lunge walk laps
  • 2 laps
  • 2 bear crawl laps
  • 300 jump rope singles
  • 3 sb lunge walk laps
  • 3 laps
  • 3 bear crawl laps

15min emom

  • min1 - 50sec handstand
  • min2 - 25 hollow rockers
  • min3 - 20 handstand pulses

mobility

  • oh banded distract.
  • scorpion hold
  • lizard to angle

 

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