3 SETS
50 Single Unders or :30 Cardio Choice
5 Reps of (1) Up-Down + (1) Hand Release Push-Up
5/5 Slow Plate Around the Worlds
5 Plate Ground to Overhead (w/ :01 Pause at Top in Press Position)
10 Plate Strict Press (w/ :01 Pause at Top in Press Position)
MIN 1 - :30 Handstand Hold Option*
MIN 2 - :30 Strict Handstand Push-Ups or Hand Release Push-Ups
*HS Hold Options...
DBL DB Overhead Hold
Pike Hold
Wall Handstand Hold
Freestanding Hold
(No Measure)
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-