Warm-up
Until warm:
1 minute of box step-overs
30 seconds of piked shoulder taps (from box)
1 minute of air squats
30 seconds of piked handstand push-up (from box)
Workout
2 rounds:
Against a 3-minute clock:
500-meter row
Max handstand push-ups
Rest 1 minute
Against a 3-minute clock:
500-meter row
Max box jumps (24/20 in.)
Rest 1 minute
Against a 3-minute clock:
500-meter row
Max wall-ball shots
Rest 4 minutes
