Bodyweight Strength
Alternating EMOM 12′ (4 rounds):
1- 30 sec. Side Plank Hold (on forearm or hand) – alternate sides each round
2- 20 sec. Ring L-Sit Hold (or parallette L-sit, or box support)
3- Wall Walk to 20-30 sec. Handstand Hold
Conditioning
AMRAP 20′:
400m Row
30 OH Barbell Lunges (in place) (45/35)
20 Wall Balls (20/14)
10 Box Jumps (24/20)
Scale lunges to lighter bar or plate OH. Scale box jumps to lower height or step-ups.