1 ROUND

5 Inchworm w/ Push Up

5/5 Moose Antlers

10 Slow Air Squats

5 Boot Strappers

10 Scap Push Ups

:20 Pike Hold

Into…

1-2 ROUNDS

200m Run

10 Air Squats (Round 2: Goblet Squat)

10 Push Ups (Round 2: Hand Release Push Up)

:20 Wall Handstand Hold

Practice Inversion Skills…*

Inversion Options…

Wall/ Freestanding HS Hold

HS Pirouetting

HS to Somersault

HS/ Bear Crawl Obstacle Course

*If uncomfortable/ unable to get inverted, complete the below option…

EVERY 2:30 x 4 SETS

:30 DBL OH DB Hold/Carry

12-15 DB Bent Over Reverse Flyes

:30 Tuck/Hollow Hold

-Rest w/ Time Remaining-

(No Measure)

400m Run

20 Air Squats

20 Push-Ups

200m Run

10 DB Goblet Squats (50/35)

10 DB Deficit Push-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

400m Run

20 Air Squats

20 Push-Ups

200m Run

10 DB Goblet Squats (35/20)

10 DB Deficit Push-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

1 Kip Swing

+

1 Chest to Bar

+

1 Kip Swing

+

1 Chest to Bar

-Rest As Needed b/t Sets-

(No Measure)