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

WOD

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

BODY ARMOR

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold