WARM-UP

EMOM x 4 MINUTES

(:45 ON / :15 OFF)

MIN 1 – Bike (Easy Pace)

MIN 2 – Yoga Push-Ups

MIN 3 – Kang Squat

MIN 4 – Dead Hang

Into…

AMRAP x 6 MINUTES*

10/8 Cal Bike

6 Up-Down

6 Push-Ups

:20 Hollow Hold

*At 3:00, switch to 6 Burpees, 6 Pike Push-Ups, and 12 Hollow Rocks.

SKILL (ALL)

4 SETS

:20-:30 Wall HS Hold

16-20 Pike or Wall Facing Shoulder Taps

:30 Wall Hollow Body Hold

-Rest As Needed b/t Sets-

WORKOUT (PERFORMANCE)

EVERY 3:00 × 5 SETS

25/20 Cal Bike

12 Burpees

Max Handstand Push-Ups w/ Time

Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Handstand Push-Ups)

WORKOUT (FITNESS)

EVERY 3:00 × 5 SETS

20/15 Cal Bike

10 Burpees

Max DB Shoulder Press (35/20) w/ Time

Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Shoulder Press)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

8:00 of Yoga Flow…

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound