A) Warm up

    2 Rounds

  • 10 / 10 Thorascic Rotation
  • 10 Child pose / R+L=1rep
  • 10 Reverse Angels
  • 10 / 10 Bird Dog + Fire Hydrant
  • 10 / 10 Seated Leg Lift
  • 30s Hollow Hold
  • 5 / 5 Prisoner Tall Kneeling To Standing

  • B) For Time

    For Time

    21 – 15 – 9

  • Push Ups
  • Box Step Ups
  • 21 – 15 – 9

  • Table Row
  • Backpack Clean
  • C) 12 Min EMOM

  • M1 – 30s Handstand Hold
  • M2 – 30s L – Sit Hold
  • M3 – 30s Weighted Bear Crawl
  • M4 – 1min Rest
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