For Time
â–ªï¸WARMUP
– EMOM × 9′:
Min1: 5 Yoga Pushups + 10 Tuck-Ups
Min2: 10 Prone Scapula Retraction + 20″ Arch Hold
Min3: 30″ Frog Stand Hold
â–ªï¸STRENGTH
– Every 90″ × 9 Sets:
Set1: 30″ Headstand Hold
Set2: 3-4 Strict HSPU (3″-5″ lowering)
Set3: 10 Prone Y Raises (2″ hold top)
â–ªï¸CONDITIONING
– AMRAP 10′ For Quality:
12 Alt.Cursty Squats
3+3 Strict Pullups/Band Rows (wide+regular)
12 Alt.Leg V-Ups
2+2+2 Pushups HR (wide+regular+diamond)