60 cal row+3 rounds of strict Cindy
A) 10 rounds
1 thruster 225/155
1 leg less rope climb
B) Complete as many rounds as possible in 20 minutes of:
10 burpee pullovers
60 seconds of freestanding handstand hold
C) class if you want.
D) accessory work
20 reverse hypers+15 ghd x 3 rounds… Nft. Take rest between movements to ensure you are working larger muscle groups and not the stabilizers/secondary movers.