06.22.2018

Warm up:

3 Rounds, not for time, 12:00 cap:
200m jog
8 step ups (alternating) *opposite foot off of box*
10 prone scorpion kicks (alternating)
12 Hip bridge
30 second handstand hold OR handstand hold lifting hands / touching shoulder (alternating)

then,

2x 20 banded pull aparts (across chest)
rest 30 seconds

Conditioning:

In Partners :

AMRAP 6:00:
50 Kettlebell swings (AHAP)
25 Burpees

Rest 3:00

AMRAP 6:00:
50 box jump overs (24/20)
25 hand release push ups

Rest 3:00

AMRAP 6:00:
50 pull ups
25 handstand push ups

Recovery:

1 – Deltoid smash; 4:00
2 – Posterior chain floss; 4:00