1 ROUND

5 Inch Worm + Push Up

5/5 Split Squats

10 Up Downs

10 Tuck Ups

Into…

1 ROUND

10 Scap Push Up to Pike

10 BW Lunges

8 Burpees

10 Scap Pull Ups

Into…

1 ROUND

5 Pike Push Ups OR Hand Release Push Ups

10 Front Rack Lunges

6 Burpees Over DB

10 Strict Knees to Chest

MIN 1 – :30 Handstand Hold*

MIN 2 – :30 Hollow or Tuck Hold

*Option for Pike, Wall or Free Standing.

(No Measure)

10 Handstand Push-Ups

20 DB Front Rack Alt. Lunges (50/35)

10 Burpees Over DB

2 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)

10 Hand Release Push-Ups

20 DB Front Rack Alt. Lunges (35/20)

10 Burpees

10 Tuck-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

Foam Roll Quads/ Calves

(No Measure)

1000m Row

50m Sled Push

20 Burpee Broad Jumps

500m Row

30 Plate Ground to Overhead

200m KB Farmers Carry

(Score is Time)