4 Rounds
200 M Run
24 Hollow Rocks
12 Handstand Push Ups
6 Front Squats (185/125) – from ground or rack
2 Minute Rest
*Intense rate from start to finish , but goal is unbroken sets. Scale if needed to adhere to that
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The pace on this, at the start, should be relatively slow. Try to go faster each round and attack that final round. Those squats at the end may be pretty spicy, make sure you’re ready for them.
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SUGGESTED WARM UP
- Roll and mobilize quads/hip flexors
- 2 Minute slow bike / run / or row (choose 1)
- 3 rounds: 10 Hollow Rocks + 10 Second Handstand Hold + 5 Front Squats
- Stretch and mobilize hips + front rack
- 2 Rounds: 5 Hollow Rocks + 5 Handstand Push Ups + 5 Front Squats @ half of workout weight
- 200 M Run (medium pace)