CrossOver Symmetry Banded Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull-Downs x 10 reps

At the 7:00 mark, complete:
Banded Good Mornings x 10 reps
Reach Thrus x 5 reps

Two sets of:
Row x 500 Meters @ light pace
Kettlebell Swings x 15 reps
Goblet Squats x 10 reps

A.

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8 reps
Interval 3 – Finger Presses x 20 reps
*Make sure to keep the elbows completely locked.

Followed by. . .

Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 5-6 reps

B.
Every 2 minutes, for 8 minutes, complete (4 sets):
Romanian Deadlift x 8 reps

Same progression as last week but please increase the weight used.

C.
Three rounds for time of:
Assault Bike x 30/20 cals
Double-Unders x 60 reps
Push-Ups x 20 reps

D.
Three sets of:
Banded Hamstring Curls x 10 reps
Rest 60 seconds
Bat Wings x 3 reps @ 1515
Rest 60 seconds