2 Rounds
1:00 Machine
1:00 Jump Rope
-into-
3 Rounds
100m Easy Run
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hand Release Push Ups
5 Ring Rows
Gymnastics (Handstand Walk)
**Level 1:**
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute
**Level 3:**
9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit Ups
Min 3: Rest minute
4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by Rounds + Reps each set)
AFFILIATE COMPETE:
4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
**INDEPENDENCE (Intermediate):**
4 sets
4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-