WARMUP
AMRAP X 10 MIN
2:00 Row
10 Pike Alt. Shoulder Taps
10 Good Mornings
5/5 Single Arm DB Strict Press
5 Plank Walk Outs*
10 Alt. DB Deadlifts
5/5 Single Arm DB Push Press
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Handstand Hold or Handstand Walking
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
250/200m Row
20 Alt. DB Hang Power Clean & Jerks (50/35)
2 Wall Walks
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
(No Measure)
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