Workout of the Day:

A1. Suitcase Carry x100m / Arm
A2. Side Plank x45sec / Side
A3. Ring Row With Feet on 20\” Box x8-15 Reps
Four sets, minimal rest.

Then:
AMRAP 5min
5 Kbs 53/35
5 Push Ups
** Goal is ten rounds.

Competition:

A. Accumulate 50m Handstand Walk Throughout Session
* Try for 10m Increments

B1. L-Sit to Lever x 2-3 “Good” Reps Only (Progress with tuck and single leg levers)
B2. Strict Bnk Pull Ups x 3-7 Reps
* Four sets, rest as needed btw.

C. Hip-Back Ext 2x 15-20 Reps

D. 4 x 400m Run @Sustainable/Repeatable Pace (6:30 mile, should be running 1:40-1:50 Splits)
** Walk a 200 for recovery