WARM-UP
2 SETS
10 Banded Face Pulls
10 Scap Push-Ups
10 Scap Pull-Ups
10 Jumping Jacks
Into…
2 Sets
100m Run
10 Push-up to Pike
:20 Pike Hold
10 Kipping Swings
:20 Hollow Body Bar Hang
SKILL
3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)
*Descent only.
WOD
FOR TIME
200m Run
12 Strict Handstand Push-Ups
12 Strict Pull-Ups
200m Run
20 Handstand Push-Ups
20 Pull-Ups
*Chest to Bar optional.
HSPU Option:Pike Push-up
FINISHER
4 SETS FOR QUALITY
1:00 mod-heavy barbell front rack hold (Athlete Choice)
10/10 Single Leg Glute Bridge
-Rest as needed b/t Sets-
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