1:30 Cardio Choice
Then Into…
2 SETS
8 Hollow Rocks
8 PVC Pass Throughs
8 PVC Overhead Squats
8 PVC Overhead Alt Reverse Lunges
25ft Bear Crawl
STRENGTH/SKILL
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk
“MIDLINE MARCH”
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge* (115/75)
(Scored by Time)
(KG conv: 52.5/35)
*OR 16 Overhead Alt. Lunges
time cap:20mins
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
50ft Overhead Walking Lunge (95/65)*
(Scored by Time)
(KG conv: 42.5/30)
*OR 16 Overhead Alt. Lunges
LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 5 Inchworms)
50ft Plate Walking Lunge (light)*
(Scored by Time)
*OR 16 Plate Alt. Lunges