WARMUP
AMRAP X 12 MIN
15 Band Pull-Aparts
15 Overhead Band Pull Aparts
30 sec Cardio
6 Push-Up to Pike
12 Scap Pull-Ups
6/6 Single Arm Ring Row
6 Up-Down
SKILL
EMOM x 5 MINUTES
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
2-4-6-and so on…
Strict Handstand Push-Ups
*Complete 3 Up-Down Bar Muscle-Up + Choice of Row → 150m/100m or Bike → 250m/200m after each Set.
**Option for Up-Down Ring Muscle-Up
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
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