- Long Lap
- 20 Plank Ups (alternate)
- Forearm Side Plank- accumulate 1:00 min each side.
- 8- I,Y,T's on the rings
- 30 Mt Climbers
- 30 Side Lunges (alternate) Option to scale up- w/DumbBells
5:00 min wrist/forearm/shoulder work (check MOB poster)
5 Attempts at Unsupported Handstand. (Scale against the wall)
20 Inverted Shoulder Taps
3 Attempts at Max Static L-Sit hang or Scale up: Strict Toes To Bar
Up and Back- Handstand Walks (distance) or 5 Wall Walks.
4 rounds for time:
15 ring rows
5 front squats 95/65#