3 Sets
8-12 sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk Complexes (Wall Walk to Plate + 2 Shoulder Taps + Wall Walk down)
Rest 30-45 sec
6 On-Knee Tripod Push-Ups to Downward Dog OR 2-3 Handstand Leg Lifts from Box
Rest 30-45 sec
Gymnastics (Handstand Walk)
**Level 1:**
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 3:**
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
time cap: 23mins
AFFILIATE COMPETE:
400m Run
50 Strict Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
**INDEPENDENCE (Intermediate):**
400m Run
40 Pull Ups
400m Run
80 Push Ups
400m Run
120 Air Squats
400m Run