WARM-UP
2 SETS
10 Banded Face Pulls
10 Scap Push-Ups
10 Scap Pull-Ups
10 Jumping Jacks
Into…
AMRAP x 6 MINUTES
10 Up Downs
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.
(No Measure)
WORKOUT
FOR TIME
20/15 Cal Bike
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
20/15 Cal Bike
36 Handstand Push-Ups
36 Pull-Ups*
*Chest to Bar optional.
(Score is Time)
FINISHER
4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold (Athlete Choice)
10/10 Single Leg Glute Bridge
-Rest as needed b/t Sets-
(No Measure)
Goal* – Challenge yourself on the Strict movements & keep the run times consistent at 75-80% effort.