A1) 4-5 sets
Level 1: :30 Tuck Hold
Level 2: :30sec Headstand Hold
Level 3: 30sec-1:00 Headstand Hold
A2) (6-8)(8-10)(10-12) Tempo Push Ups @51X1, x 4-5 sets
A3) 10-15 Kneeling Banded Lat Pull Down @2020
rest :30 between Movements 1:00 between sets x 4-5 sets
B) 4-5 Sets for Quality or 18minutes
200m run / 200m row @moderate aggressive pace
8-10 RKBS Mod-Tough Per Arm
8-10 Ring Row @2020
50ft Perfect Bear Crawl
rest 1:00-1:30
C) 10-20sec Hollow Tuck Hold
10-20sec Hollow Tuck Rocks
10-20sec Hollow Hold
10-20sec Hollow Rocks
rest as needed x 4-5 sets
D) Armor
30-25-20-15-10 AD Cals
15-15-15-15-15 burpees