A. AB/Row 1min @ 88% (Same pace as last week) 1min recovery spin (slight increase in pace if you were dogging it last week! Keep hands on Bike!) x12

B.12min EMOM

1- 8/leg Hanging SL Leg Raise

2- 8/leg SL GHD Hip Extension

3- 20sec/side Side Plank

C. 10min Group Stretch

D. Main Event Challenge- max time Handstand Hold.

*clock start when athlete is inverted. Clock stops when athlete’s feet touch the ground. *athletes may choose to do a wall walk up to get into position

*athletes who are unable to go inverted will do a barbell hold. 1/2 body weight

*athletes unable to go inverted or overhead will do 1 arm side plank.