2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

For time, split reps as seen best:

1000m/800mx Row/Ski
50x Pushups
50x DDB Hang C&J (2x15/10kg)
50x DDB Frontrack lunges (2x15/10kg)
50x V-ups
50x Wallballs (9/6kg)
1000m/800mx Row/Ski

Time cap: 22min

5 rounds:

5+5 front rack reverse lunges (heavyish)
5+5 gorilla row

rest 2min between rounds

Freestanding handstand hold

1 to 2-minutes on your hands*

• Give yourself no more than 5-minutes to accumulate this time

EMOM x 8:
B) 15 Wallballs
C) 25 Abmat sit-ups

A, Strength: 5 sets
-Anderson Squat x 5 @ascending weight
-High Box Jump x 5 (Build up round by round)

B,, EMOM for as long as possible:
Min 1: 5 Wall Ball + 2 Jumping Lunges
Min 2: 5 Wall Ball + 4 Jumping Lunges
Min 3: 5 WB + 6 J.L.

C, Tabata:
-Seated Iso Quad Hold L+R
-Single Leg Iso Hamstring Hold L+R

*pause 2-3sec in the bottom
2+1@75%, 2+1@80%, 2+1@83%, bs-%, rest btw sets 3min

3 rounds for time:

20 cal row
10 burpee over erg

X2GT

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