10-5-2021

Warm-up

500m row
2 rounds
15 ring rows
50′ single arm overhead carry (es)
2 rounds
10 HR push-ups
:30 handstand hold

Mobility

PVC
1 min overhead banded shoulder stretch

Strength

Close grip bench
10 min to build to a 10RM

Skill

5min AMRAP
Max distance handstand walk
*If you can’t handstand walk then max reps
open standard wall walks

Conditioning

3 rounds for total time
200m run
20 American KB Swings (53/35)
20 burpees
20 American KB Swings (53/35)
200m run
*rest 2 min between sets