Warm up

200m run
20 Hollow Rocks
20 Swimmers
20m Spider-man
200m run
20 Hollow Rocks
20 Banded GMs
20 Goblet Reverse Lunges
20 Wall balls
200m run
20 Hollow rocks

Conditioning

For Time: Row 2,000 Meters

MIDLINE

Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let’s challenge ourselves to where we currently are with this “penalty” between sets.

Skills

EMOM x 10
5 HSPU