A1) 4 sets , rest 30sec
Level 1: Pike Handstand Hold On box / 30sec – 1:00
Level 2 & 3: Pike Handstand Leg Lift off balance Drill 10 total / 5 per side
A2) 30-45sec arch hold rest 1:00
B) 4 sets
10-12 Weighted Push Up @21X1
rest 1:30 -2:00
C) 4 sets
200m run
5 SA KB hang Clean / arm (yes, squat)
50ft burpee + Broad Jump
10-15 Toes to ring
rest 1:00
D) Core
20-30sec weighted hollow (weight in hands overhead or in feet)
rest 15sec
30-40 amrap v-ups
rest as needed x 4-5 sets
E) Armor
8 rounds
200m row
10/8 ca AD
6 burpees
rest 1:00