Activation

2-3 Sets

5 Inchworms Video

30 Second Hollow Hold Video

10 Horizontal Ring Rows Video

30 Second Arch Hold Video

Gymnastic Conditioning

On the 1:30 x 7

1 Set of Strict Handstand Push-ups

“Heldum”

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

HOME WOD

“Heldum”

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups

Body Armor

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets