2 ROUNDS*

10 Forward Arm Circles

10 Sumo Good Mornings

5 Push-Up to Pike

5 Tempo Ring Rows (31x2) → 5 Vertical Ring Rows

Into…

2 ROUNDS*

10 Reverse Arm Circles

10 KB Sumo Deadlifts

10 Alt. Pike Shoulder Taps

5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups

*Progress to second movement in round 2.

Practice Handstand Option*

*Options...

2:00 Wall HS Hold

1:00 Freestanding HS Hold

3:00 Pike HS Hold

150’ HS Walk

(No Measure)

20 DB Sumo Deadlifts (50/35)

15 Handstand Push-Ups

10 Strict Pull-Ups

(Score is Rounds + Reps)

20 DB Sumo Deadlifts (35/20)

15 DB Push Press

10 Ring Rows

(Score is Rounds + Reps)

MIN1 - 5/5 Sciatic Nerve Floss

MIN 2 - 5/5 Groiners w/Twist

MIN 3 - Max Cat/Cows

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)