Mobilize, then:
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded lateral walks(Left)
30 seconds of Banded Lateral Walk (Right)
30 seconds of Donkey kicks
30 seconds of KB Swings (to eye level)
A.
Three sets of:
Wall climbs x 2 reps
Rest :60 seconds
Followed by …
Every 45 seconds, for 3 minutes, complete:
Kipping Hanstand Push-Ups x 6-8 reps
If you have no intention in completing the Open then please substitute with strict handstand push-ups.*
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets
C. “Advanced Cindy”
As many rounds and reps as possible in 20 minutes:
4 Bar Muscle-Ups
8 Pull-Ups
12 Push-Ups
16 Air Squats