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16
Oct

Warm up
2 rounds of:
1:00 Singles
30 Seconds active hang
Wrist prep
Pike walk to 10 second hang

Then,

Two rounds
10-15 Tuck-ups 
1:00 Chest to wall handstand hold 


Rest for 2-3 minutes, but keep moving! 


 

Then,

Deadlift 5-5-5+
65-75-85% 

Then,

5 Rounds of:
Partner or team tire flips, 3 reps
Tire up, in, and over, 5 reps
Push-ups, 7 reps
200 Meter run

Then finish with:
 
3 rounds of:
5 Jefferson curls
10 Scap pulls

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