WARM-UP

30-20-10 Air Squat Cross Kicks video
10-15-20 Sit-Up

Handstand Shoulder Opener video

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BODYWEIGHT STRENGTH

3-4 rounds, rest 30-60sec between movements.

1) 5-10 Push-Up, tempo 32X1 + 10sec Hold 1cm chest from the ground
2) 3-5 Table Rows video + 10sec Hold at top position 
3) 5-10 HSPU + 20sec Handstand Hold
4) 10 Hollow Rock + 10sec Hollow Hold

RPE 3+ to 4

Tailoring Options:
Increase or decrease the rep scheme
Table row→ Pull-Ups→ Door Frame Row
HSPU→ HSPU feet on the couch

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CONDITIONING

For time:
100 KB/DB Hang Squat Clean.

EMOM→ 3 Up&Down. WOD starts with Up&Down.

Split the reps 50-50 with both arms.

RPE 4, very heavy breathing

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COOL DOWN

Lunge Flow video and 
5-10 Down Dog to Cobra video