Warm-up

• 1:00 Row
• 0:30 HS Hold
• 1:00 Row
• 10 PVC Passthroughs + 10 PVC Rotations
• 1:00 Row
• 10 Squat Jumps then
  • -Squat Hold (1:00)
  • -Couch Stretch (1:00/side)

STRENGTH

Back Squat 4×6 at 70% 1RM Rest as needed between sets.

Pick something you can move well and with speed.

METCON

• Every 1 min for 21 mins, alternating between:
  • 15 Wall Balls, 20/14 lbs
  • 15/12 Row Calories
  • 5 Parallette Handstand Push-ups

Row Calories- no more than 50 secs of work,

Parallette Handstand Push-ups- this should be a tough but unbroken set

Scaling Options: Wall balls should be unbroken, Scale the deficit as needed on the HSPUs, if needed go down to regular kipping hspu or sub 5 Strict Press at a moderate/heavy weight if you’re not getting inverted.