3 Sets, For Quality
12/9 Calorie Row
1 Wall Walk
10 Wall Facing Shoulder Taps
6/6 Single Arm Dumbbell Upright Row
10 Hollow Rocks
10 Arch Rocks

Gymnastics Skill Work
Handstand Walk Skills and Drills

“Walk This Way”
20:00 EMOM
min 1: Max Handstand Walk min 2: Max Calorie Row min 3: Max Alternating Dumbbell Snatch 50/35lb, 22.5/15kg min 4: Rest
3ft (1m) = 1 Rep

Primary Objective: Keep an even effort across all 3 movements
Secondary Objective: Look to hold 15+ Reps (12 cals for females) on all movements
across all sets.
Stimulus: Gymnastics Skill Conditioning / Aerobic Capacity

Athlete Strategy and Workout Notes:
Today is more about pacing consistently across all 3 movements and leaning into skill
acquisition than trying to beat the workout. So even if Handstand Walks are a challenge
for you, still work for most of the minute before switching onto the Rower to blast out
those calories. Minute 3 should yield the most reps and we are looking to tackle sets of
10+ at a time here with the goal of 20+ reps in the minute.
At the same time look for consistent reps across all 5 rounds of this workout for all 3
movements.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

click on the exercise to see a demo video