TUE 11/25/25 WOD

Warm Up - 8 sets:  :25 slow - :05 hard – Bike, row, or ski. - 2 sets:  :20 bar hang - 10 unweighted good mornings - :20 bar hang - 10 kettlebell goblet hold good mornings - :20 bar hang - 10 good morning jumps – KB swings:  2 sets - 5 KB deadlifts – 5 Russian KB swings – 5 American KB swings (2nd set with working weight) – HSPU:  5 pike pushups – 20 sec handstand hold – 4 handstand negatives – 15 sec handstand hold – 3 handstand pushups – 10 handstand hold – 2 deficit handstand pushups -

WOD I

30-20-10-20-30
KB swings L3-55/35# L2-45/25# L1-35/15#
15-10-5-10-15
Deficit handstand push-ups L2-HSPU L1-HOD Pushups / Pike pushups
– Hands on 25/45-lb plates.

For time (15 Min Cap)

WOD II

20 sec hollow hold

20 sec rest

20 sec single KB overhead march in place (switch hands each round)

20 sec rest

6 sets

Post WOD - 2 sets:  1:00 foam roll upper back - 10 banded pull-aparts