Part A Warm Up
3 Sets
Single Arm Banded Upright Horizontal Rows x12 ea. side
Nose To Wall Hold x30-45 sec
Single Leg Pistol Hold x15 sec ea. leg x2
Hollow Body Rock x15
Part B
4 Sets
Wide Grip Chin Over Bar Hold x20 sec
Single Arm Ring Hang x10-15 sec ea. side
Part C
4 Rounds For Time Of:
20 Slam Balls (20/15)
500m Row
10 Strict Handstand Push-ups
*Scale handstand push-ups to seated DB Press
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