MOBILITY & WARM UP 10′ Banded Stretch arounds trouble area; Then:Every 2:00, for 16:00 (2 Rounds): 1 – 30/21 Calorie Row 2 – 3 Slow Walkout + 3 Spiderman & Reach each side 3 – 24/17 Calorie Assault Bike 4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP 15′ Practice Handstand Push Up; then : 2 Rounds not For Time 2 Handstand Push Ups 5 Pull Ups 10 Air Squats

CONDITIONING “Easy Mary” AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pull-Ups 25 Air Squats