10/19/2021

RX

For Time:

3:00 Handstand Hold

100 Squats

50m Handstand Walk

100 Squats

30 Handstand Push-ups

INTERMEDIATE

For Time:

2:00 Handstand Hold

100 Squats

1:30 Handstand Walk (for distance)

100 Squats

15 Handstand Push-ups

BEGINNER

For Time:

3:00 Plank Hold

70 Squats

50m Bear Crawl

70 Squats

30 Push-ups

COOLDOWN

2 Sets

10 Single-Arm Ring Rows /Arm

:30 Ring Row Hold

- Use two hands to hold at the top of the ring row hold

or

2 Sets

:30 Banded Shoulder Stretch / Side :30 Wrist Extension Stretch / Side

MOVEMENT SCALING OPTIONS

Handstand Hold | Time, Pike Hold, Plank Hold

Squats | Reps, Squat to a Target, Step-ups

Handstand Walk | Attempts for 2:00, Bear Crawl

Handstand Push-ups | Reps, 15-20 Negatives, Pike Push-ups, Push-ups