A1) 4-5 sets
Level 1: :30 Tuck Hold – Getting more comfortable with holding
Level 2: :30sec Headstand Hold, hold for longer than last week
Level 3: Dynamic 5-7 reps of alternating between Tuck to Headstand. Hold each position for 2 sec
A2) (6-8)(10-12) Tempo Deficit Push ups @32X1
A3) 10 Standing Hollow Banded Pull Backs @21X1
rest :30 between Movements 1:00 between sets
B) 4-5 Sets for Quality or 18minutes
200m run / 200m row @moderate aggressive pace
4 DB Muscle Snatch / arm
8 Goblet Squat @21X1
2 Wall Walk
rest 1:00-1:30
C) Core
30sec Hollow Tuck Hold
10 Hollow Tuck Rocks
30sec Hollow hold
rest as needed x 4-5 sets
D) Armor
8 rounds
12/10 Cal Row
6 KBS
6 burpees over KB
rest 1:00