- RX -
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments

- INTERMEDIATE -
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max handstand shoulder taps on a wall

- BEGINNER -
EMOM 12:
Even minutes: 20 KB swings (18/26 lb)
Odd minutes: max plank shoulder taps

3 sets:
:20 walking lunge steps
:10 hollow hold
:20 bear crawl
:10 superman hold
- Rest :05-:10 between movements.

Post-workout:
Accumulate:
30 Turkish get-ups

1-2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
1:00 thoracic roll

EMOM 12:
Even minutes: 20 DB swings (35/50 lb)
Odd minutes: Max distance handstand walk (25 ft) segments.