Warmup:

250M Row

Bear Crawl 25’

Crab Walk 25’

Inchworm to Hollow 25’

Broad Jumps 25’

10 light KB deadlifts

10 Russian Swings

:30 Handstand Hold

10 Plank Shoulder Taps

WOD:

EMOM 36:

Min 1 – 45-sec Forearm Plank

Min 2 – 20 Am. KB Swings (55/35)

Min 3 – 10 Handstand Push Ups

Min 4 – 100’ Single KB OH walk (switch arms every 50’) (55/35)

Videos courtesy of OPEX Fitness and Marcus Filly, respectively.

The goal is to finish any given minute’s work in 45 seconds or less.  This should allow enough time to transition to the next movement and give you a quick second to breathe.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike Push Ups off a box or floor -> Seated DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out t-spine – 30 passes