1. Movement Prep/Activation
Hinshaw Warm Up

2. Workout Prep
3 sets
100m Run (build in pace)
6/5 Calorie Row (build in pace)
1 Zombie Rope (build in progression)

Spend 12 minutes getting upside down. Note your level in your score notes.

LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
-- Score is max plank --

LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
-- score is time in the wall-facing handstand hold --

LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
-- Freestanding handstand hold should be in a 3x3ft area. Score is best hold time --

AMRAP 15

RX
15 T2P
15 Air Squat
15 Knee Push-Ups

RX+
15 T2B
15 Squat Hops w/ Med Ball, 20/14/10
15 Hand Release Push Ups

20 CAP

RX
800m Run
80/65 Calorie Row
8 Rope Climbs (Or 32 Strict Pull Ups)
*Partition any way
RX+
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way

3 Rounds
RX
Max Handstand Hold
- rest 1:00 between rounds -

RX+
Freestanding HS Hold
(stay within 6x4 Stall Mat)

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)