Strength
1) 3 Rounds not for time
- 8 Wall facing lateral handstand walk steps each direction
- :45 Supine weighted plank
2) 3 Rounds not for time
- 10m Single arm overhead walking lunge each arm
- 10-12 Supinated grip bent over barbell rows @ 20X0
Conditioning
For time:
- 50/40 Calorie bike or row
- 100 Double unders
- 400m Run