WARMUP
2 ROUNDS*
10 Forward Arm Circles
10 Sumo Good Mornings
5 Push-Up to Pike
5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows
Into…
2 ROUNDS*
10 Reverse Arm Circles
10 KB Sumo Deadlifts
10 Alt. Pike Shoulder Taps
5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups
*Progress to second movement in round 2.
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
20 DB Sumo Deadlifts (50/35)
15 Handstand Push-Ups
10 Strict Pull-Ups
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 5/5 Groiners w/Twist
MIN 3 – Max Cat/Cows
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)