4 rounds, rest as needed between roumds
- 30 second Handstand Hold
- 10 x Alternating Single Leg Pike Lifts (5 per side)
- 10 x Pike Lifts
- 10 x Pike Lifts over a Kettlebell (over and back is one rep)
Then 5 rounds
- 5 x Barbell Bent Rows
- Rest 30 seconds
- 10 x Dips
- Rest 90 seconds
Results: Bent Rows 80-95-105-110-115lbs.