ACTIVATION

General Warmup

2 Minute Bike

1 Minute Wall Squats Video

2 Minute Bike

1 Minute Air Squats

Single Dumbbell Warmup

2 Sets:

100 Foot Overhead Carry (50′ Each Arm) Video

20 Second Row Static Hold (20 Each Arm) Video

10 Waiter Squats (10 Each Side) Video

Gymnastic Conditioning

On the 1:30 x 7

1 Set of Strict Handstand Push-ups

“Flex Seal”

For Time:

50 AbMat Sit-ups, 25′ Handstand Walk

25 Dumbbell Deadlifts, 25′ Handstand Walk

40 AbMat Sit-ups, 25′ Handstand Walk

20 Dumbbell Deadlifts, 25′ Handstand Walk

30 AbMat Sit-ups, 25′ Handstand Walk

15 Dumbbell Deadlifts, 25′ Handstand Walk

20 AbMat Sit-ups, 25′ Handstand Walk

10 Dumbbell Deadlifts, 25′ Handstand Walk

10 AbMat Sit-ups, 25′ Handstand Walk

5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s

Home WOD

“Flex Seal”

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

Body Armor

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets