PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 2-3 Deficit Strict Handstand Push-Ups
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or Easy DU Practice

FITNESS
EMOM x 12 MINUTES
MIN 1 - 3-5 Deficit Pike Push-Ups / Pike Push-Ups / Regular Push-Ups (Deficit)*
MIN 2 - :25/:25 Single Arm Plank Hold (toes or knees)
MIN 3 - :50 Shuttle Run or Single Unders Practice

• RPE 6