One set of:
Movement 1 – Supine Overhead Plate Lifts x 60 seconds
Movement 2 – Incline Push-Ups on 30″ Box x 50 reps (unbroken)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 40 seconds
Interval 2 – Wall-Facing Split Handstand Hold x 40 seconds
Followed by. . .
One set of:
Wall-Facing Handstand Shoulder Shrugs x 50 reps
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-88%
C.
Three round for time:
15/10 cal assault bike
15 pull-ups
20 russian kB swings 70/55
D.
Three sets of:
Ab-Wheel Rollouts x 6 reps (go as slow as possible)
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds