03.26.2019
Warm up:
| 3 Rounds, 40sec work / 20sec rest |
| Squat Jump |
| Seated Floor banded row |
| Rest 1:00 then |
| 2 Rounds, 40sec work / 20sec rest |
| Kettlebell windmill Left |
| Kettlebell windmill Right |
Skill:
| EMOM 12:00 (6 Rounds) |
| 1. 30sec Handstand Hold or Walk (25ft) |
| 2. Rest |
Conditioning:
| 6 Rounds, 1:00 each: |
| Row (calories) |
| Burpees |
| Box Jumps (24/20) |
| Rest |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Banded overhead distraction |
| 2. T-spine / Lat smash |