A) EMOM x 4 sets each:

station 1 – Supine ring rows x 10-12 reps @ 2111

station 2 – 30-50 ft handstand walk OR nose-to-wall handstand hold x 45 seconds

station 3 – L-Sit OR hollow hold x 20-40 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

 

B) E2MOM x 4-6 sets

1: 200m run

2: 30 double unders + 15 RKB swings (53/35) + 10 prisoner lunges

 

C) Stretch, mobilize and mentally prepare for 18.5!