1. Movement Prep/Activation

Crossover Symmetry or Banded 7's
-into-
8:00 AMRAP
45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty))
5 Inchworm
3 Pike Push Ups

2. Workout Prep
2 sets:
2 Handstand Push Ups
1 Strict Handstand Push Up
5 cal Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (build in weight))

45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups

• Target time: 10-12 minutes
• Time cap: 15 minutes

3 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-