Mobility 2 Rounds
5 Inchworms
10 Prone Dislocates
5 Yoga Pushups

Warm-up 3 Rounds of :
250m Row
10 Squat Jumps
2 Wall Walk

Workout #1: 3 Rounds:

1K Row
50 Air Squats
:45 Handstand Hold

1:00 Rest

RPE 6: Slightly uncomfortable, starting to breathe heavier

Intent: This workout should be done at a recovery pace. If you are feeling great, you can increase the intensity slightly with each round. Handstand holds should be done with your chest to the wall. Modify with a piked handstand hold with toes on a box.

Workout #2: Accumulate time

3 x :30 Superman Hold
3 x :30 Hollow Hold

Intent: Accumulate 3 sets of :30 superman holds + hollow holds. Rest as needed between sets.

Cool Down
400m Recovery Jog
Followed by: 2 Rounds of
30s Pigeon per side
30s Instep Stretch per side
30s Chest2Floor