1.Warm up

3 Round

15 Jumping Jack

10 Squat

5 Push up

 

2.Mobility

Spider man Long Lunge

 

3.Skill

Renegade Row

Handstand / Handstand Walk

 

4.METCON

Team of 2

For Time (20min cap)

100 Renegade Row (22.5 x 2/15 x 2) Pair

80 Handstand Push up (A.2-3 Mat B.Box C.Push up to Pike)

60 Shuttle Run (25ft x 2 = 1)

*A-On / B-Plank

*Break plank, switch

*Any order, Any partition