1.Warm up

3 Round

20 Banded Pull-Aparts

10 Plank to Downward Dog

 

2.Mobility

Lat Stretch

Chest & Shoulder Trigger

 

3.Skill

Hand Stand / HSPU / HSW

Man Maker

 

4.Inteval

EMOM 16min

ODD : 10 Handstand Push up (A.2-3 mat B.Box C.Push up to Pike)

EVEN : 5 Man Maker (22.5×2 / 15×2)