3 sets:
8-12 Sec Single Arm Plank with Feet on Box OR 3 Wall Walk Complexes
Rest 1:00
50ft Waiters Carry OR 3-4 Handstand Leg Lifts from Box
Rest 1:00
Gymnastics (Handstand Walk)
**Level 1:**
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)
**Level 2:**
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery
**Level 3:**
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on “Buy In portion”
40-30-20-10
Box Jumps (20)
50ft Handstand Walk (Or 4 Wall Walks) after each set
(Scored by Time)
time cap: 18mins
40-30-20-10
Box Jumps (24/20)
100ft Handstand Walk (Or 8 Wall Walks) after each set
**INDEPENDENCE (Intermediate):**
35-25-15-5
Box Jumps (20)
25ft Handstand Walk (Or 2 Wall Walks) after each set