800m run

500m row

1 min bike

1 min handstand hold

scale options(building strength/alignment)

a) pushup plank position: squeeze the cheeks- engage the scapula

b) pike postion  on the soft box or box- get in the L position(squeeze the abs- tuck the butt)

c) reverse handstand hold…..handstand hold-but- your nose is to the wall…walk your feet up the wall

• ensure proper alignment- head -shoulders- elbows- wrist….stacked