3 rounds of
- 16 x Alternating Stability Ball Side Knee Tucks (8 per side)
- 8 x Stability Ball Stir the Pot in each direction
Then 5 rounds
- 3 x Weighted Pullups
- Rest 30 seconds
- 3 x Deficit Handstand Pushups @ 5 cm / 2 inch
- Rest 90 seconds
Then for time
- 300 x Kettlbell Swings @ 24kg
- EMOM stop and do 4 x Burpees
Results: Metcon 17:54.