10 min SKILL: Double unders
9 min EMOM
Min 1: 12 one-armed Russian KB Swings (53/35)(6 left/6 right, eye level only)
Min 2: 6-8 handstand push-ups (strict/deficit of your choice for advanced) pikes from a box if you need to scale.
Min 3: 45 second plank hold (unweighted, on forearms)
100m KB RUN (53/35)
20 goblet squats (53/35)
9 min cap.
Great having all the support from you guys that showed up Saturday! Our Lifted family was out in force, and I know all the teams feel the energy having you there, myself included. Thanks a ton guys. The gifted stay lifted.