Warm up 800m Group Run

2RNFT 10 rear delt flies 10 push up 10 single arm bent over row 30” chest stretch 5 windmill each side

Strength Bench Press Find a 5 rep heavy then 3 rep heavy then 1 rep heavy for the day

Conditioning 75ft Handstand walk 21 OHS @115/85 50ft Handstand walk 15 OHS @115/85 25ft Handstand walk 9 OHS @115/85

rest 5’

“For Time”(10’ time cap) 50 strict pull ups

Scales HS walk L1: Hand stand walk around box (75=6 rotations 50=4 rotations 25=2 rotations) L2: Wall Walks(75=6 50=4 25=2) L3: Bear Crawl(100ft for all three)

OHS L1: 105/75 L2: 95/65 L3: 75/55 L4: 45/35

Pull ups: L1: Banded pull ups L2: Ring rows