Warm Up
Assault Bike 30 Seconds At 80% Effort, 30 Seconds At 50% X 8
Skill:
5-5-5 IN & OUT COMPLEX
Starting and ending point is 5 feet away from the wall. Hands must start and finish at the 5 ft mark.
- Handstand Walk Into The Wall 5 Ft,
- Perform 5 Kipping Handstand Push Ups,
- Then Handstand Walk Away From The Wall 5 Ft.
Take 15 min to perform as many complete unbroken complexes as possible.
WOD:
AB Killer
5 Rounds As Fast As Possible.
- 10 Hollow Lifts
- 10 Hollow Rock
- 10 Second Hollow Hold Accumulate until you reach 10 seconds
