WOD'S

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.

WORKOUT
FOR TIME
400m Run
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
400m Run
36 Handstand Push-Ups
36 Pull-Ups*
*Chest to Bar optional.

HSPU Option 1: Pike Push-Ups
HSPU Option 2: Seated DB Strict
Press
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-