Basic & Performance

Every 2 minutes, for 18 minutes (3 sets of each):

• Station 1 – Arch to Hollow Rolls x 20 reps
• (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
• Station 2 – Supine Ring Rows x 10-12 reps @ 2111
• (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
• Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
• (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

Complete rounds of 21, 15 and 9 reps for time of:

• Thrusters (135/95 lbs)
• Pull-Ups
• Burpee