STRENGTH
1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
- Goal: 4 tough sets with great core control.

CONDITIONING
AMRAP 15:
40 Double Unders
30 DB Push Press (50, 35)
20 DB Renegade Rows (50, 35) (total reps)
10 DB Devils Press (50, 35)
- Goal: Tough 80% pace, for 3+ rounds. UB on everything but the Push Press.

EXTRA CREDIT
Banded pushdowns with a neutral grip: 4 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.