Warm up: 5 rounds
2 min row
15 squats
Hip extensions
5 kick up to handstand
A. Find a 3 rm pause bench
B. 3×5 seated db strict press w/1 sec pause at the top. Focus on keeping your torso as upright and stationary as possible during the presses.
C. Class
D. 3 rounds
4 min emom
1st min 20/15 cal row
2nd min 25/20 cal row
3rd min max cal row
4th min 15/11 cal row
Rest 3 min