1.Warm up

3 Round

10 Plank Jack

5 Burpee

10 Spiderman Lunge

 

2.Mobility

T-Spine Rotation

 

3.Skill

Handstand Push up Kipping / Handstand Walk

 

4.Interval

4 Round

3min ON / 1min Off

10 Devil Press One Arm(22.5/15)

15 HandStand Push up (A.2-3 Mat B.Box C.Push up to Pike)

Max Hollow Rock (할로우락 토탈 랩 기록)