Recommended Warm Up (15 Minutes):

400m Run


2 Rounds:

10 Push Ups 

10 Shoulder Rolls (pvc)

10 Kip Swings


10 Leg Swings Each Leg

:30 Handstand Hold


15 Minute AMRAP:

300m Run

50’ Handstand Walk

7 Muscle Ups


Bench Press (15-20 Minutes)

3 x 5 @ 75% of 1RM

*Get 5 good sets of 6-10 Chest to Bar Pull Ups in between sets of your bench press.  Use a band if needed!

Cash Out:

Accumulate 100 Hollow Rocks or Accumulate 2:00 in a Hollow Hold on the ground.

Skill Work