5 23

WARMUP

8 minutes
10 (ea/way-side) Leg Swings
10 (ea/s) One-arm Kbs Light   w/ 30s hold overhead hold
10 Single-leg Glute Bridges   w/ 1s hold at top 

then

2 Rounds
5 Jefferson Curls
30s Deadhang Hold

BUYIN

Any strength movement

WORKOUT

10 min AMRAP
20 One-arm Kbs 53/35
        OR  two arm
10 Goblet Squats
5 Strict Handstand Pushup
        OR  10 Pike Pushup

REST, THEN

2 RNDS     90 sec
1) Wall Squat    3121
2) Seated Straddle
3) Pigeon (ea/s)
       

BONUS

50  Ring Mountain Climbers
3:00  Arch Body Hold