3R
-15s plank hold
-10 arched body rocks
3 R
-12 hollow rocks
-30s table hold
-tabata jumprope (8 R 20s work, 10s rest) Double Unders
6R
-15s handstand hold
-45s rest
Freestanding holds are your goal. If you can’t free stand then scale as follows:
-feet on wall facing wall
-feet on wall facing away from wall
-feet on box with hips bent 90 degrees
-feet on box with hips bent less than 90 degrees
14 min cap
teams of 2
3R for time
-500m row
-50 pushups
-400m run