Warm-up

Skills:

Every Minute on the Minute x 15min (5 sets) of:
Station 1: Strict Handstand Push Ups x 40% of Max Reps
Station 2: Double-under Variation x 50% of Max Time
Station 3: Toes to Bar x 40% of Max Reps

Conditioning:

If you don’t complete the prescribe reps, stop at 45sec to allow for transition time.

Every Minute on the Minute x 12min

1- Dumbbell Floor Press x 10-12 reps

2- Dumbbell or Kettlebell Deadlifts x 15 reps

3- Roll to Candlestick x 5-10 reps