10 1

WARMUP

3 RNDS

6 burpees
6 handstands
9 passthru
rotator prehab

BUYIN

8 minutes  
10 Pallof Press (ea/s)
 100m Shuttle Run
10 Wood Chops (ea/s)
 100m Shuttle Run
20 Arch-body Pulses

WORKOUT

6 rnds

1) Row/Bike/Sled/Run
2) Handstand Hold 
     →   Piked Handstand
3) Doubleunders→  Singleunders
4) Russian KbS  70/53    53/35

BONUS

4 Rounds  
10 Lying External Rotations (ea/s) w/1s hold at top
 12 Banded Face Pulls w/1s hold at top
 10 Scap Pushups slow

1:30 Calf Smash   R
1:30 Classic Calf Stretch   R
1:30 Calf Smash   L
1:30 Classic Calf Stretch   L