Warm Up
Row 500m then 2 rounds: 10 overhead squats, 10 DB PP, 15 KB swings, 2 samson stretch

Skill

Alternate Handstand/L-sit x :20 ea. @ the top of the minute x 10:00

Workout

2 x long lap, ea. for time, 2:00 rest

12:00 for rounds:
5 Burpees
10 Knees to elbows
15 Squats

Mobility

Supine position hold 2:00 (Lay on your back and rest)

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