3 Sets NFT:

• Banded Good Mornings x 10-12
• Banded Lateral Steps x 10 ea
• Handstand Hold/Walk 15 sec/30 feet

Strength:

2 Sets:

• 500m Row For Time:

Skill:

• 10 Deadlift 275/185
• 50 Double Unders
• 15 Ring Push Ups
• 50 Double Unders

*If your deadlift is 420/285 or higher use 315/205, and if you have handstand push ups perform 10 reps in place of the ring push ups.

• Reverse Tabata L-Sit ):10 sec Work, :20 Sec Rest)
• Mobility