Two sets of:
Row x 300 meters
Hip Bridges x 10 reps
Push-Ups x 15 reps
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8 reps
Followed by. . .
Two sets for practice:
Handstand Walk x 25′
Butterfly Chest-to-Bar Pull-Ups x 10 reps
Rest 60 seconds
*scale to wall-climbs x 4*
B.
Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 15 seconds
Death March x 12 reps @ 2011
Rest 3 minutes
C.
21-15-9
Assault Bike
Overhead Squat (135/95 lbs)