MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions 
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′

*compare to 23.05.19