1) HS Walk Progressions:

a) Wrist warmup and stretch

b) Scaled: 4 sets of wall walk into :30 hold as high as possible on wall

Intermediate: 4x24 reps of HS shoulder taps against wall

Advanced: 4x34 reps of HS shoulder taps against wall

Note: Maintain hollow body position throughout. In between all working sets for all levels, perform :10-:20 hollow arch on floor to reinforce the body position we are trying to maintain

2) 800m run
50 push ups

*rest 2:00*

800m run
40/30 cal bike

*rest 2:00*

800m run
20 dips

Score is total working time