WARM UP
:30 ON / :20 OFF x 6:
- Machine
- Dead hang
- Squat Hold
SKILLS
:45 ON / :15 OFF x 16:
- Handstand Hold / kick to handstand
- 15 Shoulder Touches
- Walk with Feet on the box / 3 Wall walk
- Kip Swing
3 Sets: (5mins)
- 8 Tempo DB Seated Press
- :10 Hollow hold To :10 superman Hold
- Max Push ups
WOD (cap15)
10 - 20 - 30 - 40 - 50
- KB Goblet Squat
- Sit-Ups
- DU / Single Under
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