A) 3 rounds not for time:
– 5 banded toe-hip MU turnovers OR 1-3 UB MUs
– 10m handstand walk (use partner assist if needed) OR 10-15 shoulder touches OR 30-60 sec “nose and toes” handstand hold
– 20 banded good mornings
B) Every 8 min x 24-32 min (3-4 sets)
– Row 750/600 m
– 10 deadlifts 225/155 or use 75% of max
– 15/12 ring dips
– 50 double unders