MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold/Walk
MINUTE 3: 10-15 Inverted Rows with 1sec pause, pronated grip.
MINUTE 4: 15m Bottoms-up KB Carry each side
AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 USA Swing @ 24/16kg
40 Box Jumps w. step-down @61/51cm
Rx+: Burpees over the Rower + 10 Strict HSPU after Burpees
Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM
Make a note of your achievements in 'Open Gym'