1) Front Squat:
Work up to a 1 rep max.

2) Complete 25 hand stand push ups
or 50 regular push ups for time. 5
min time cap
**one ab mat with no plates is
allowed
**if you are able to do 1 hspu, do it
hspus
**if you can do 1 perfect push up
but not hspu, do push ups

3) Row 500m for time.

Optional Core Workout:
2 minutes of:
Hollow Hold
Superman Hold
1 minute of Hanging Hollow Hold
2 minutes of:
Right Side Plank
Left Side Plank