-20s SA Crossbody Ankle Tap ISO | Each Side x 2
-20s SA KB Gripped Push-up Plank | Each Side x 2
-20s Narrow Grip Bottom Push-up Plank ISO | x 2 | Rest 1:1
-15s SL Wall Supported Handstand Hold | Each Leg
-15s Goblet Bulgarian Split Squat ISO Hold | Each Side | 10-53lbs
-15s Goblet Squat Hold | x 2 | Rest 1:1 | 10-53lbs
-10 Narrow Stance Straight Leg Ground to Halo | 5 Each Way | 10-53lbs
-10 SA Spread Eagle Turkish Sit-ups | Each Arm | 10-35lbs
-10 SA Front Racked SA Farmers Bulgarian Split Squat | 2 x 5 Each Side
-5 SA SL Romanian Hang Power Clean | Same Side*
-5 Slow As Possible Eccentric Focus Hanstand Push-up | No Press
-5 x 1 Slow As Possible Pull-up | Bottom Start* | Rest 1:1
Every Minute For 10:00: "At Last"
-18.104.22.168.22.214.171.124.9.10...+1 (Until Cap) Racked Back Squat
Suggested: 95-225lbs Or Starting* @ 50% 1RM BSQ
Note: Rest remaining time, all sets must be cpmpleted unbroken. You do NOT need to add wight each round. The goal is to complete all sets at challenging but realistic loads.
3 Rounds: "Down Sides Up''
-1:00 Unbroken Decline Elevated Neutral Gripped Push-up Plank
-20 Alt Kneeling Landmine SA Thrust & Press | 10 Each Arm | 25-45lbs Plate
1. SA Push-up Plank Plate Push & Drag: 3 x 8 Each Arm
2. SA Overhead Hammer Gripped Tricep Extension: 3x8-12 Each Arm
3. Banded Single Leg High Knee PSOAS ISO: 3x15-20s Each Side