News:
- Our Christmas and New Year’s Schedule (December 24th-26th) is up on Front Desk.

Warm-Up

5 Rounds 
250m Row 
Handstand Super-Set
Handstand Hold 10seconds --> Handstand Weight-shifts 10x each way --> Handstand shoulder taps 10x each arm --> Handstand wall walk-ups 10x;
ME Pull-Up (round 1&5: unweighted, Rounds 2,3,4 Weighted btw 6-8 reps)
*If you cannot hold a handstand, do this with feet on bench or box (trying to get hips overhead as much as possible). If you need to come down from handstand between each exercise, that’s cool too.
* sub spotted Pull-Ups

Conditioning 
17 Minute partner Ladder
you go, i go 
2,4,6,8,10,12....
Bar Facing Burpee
Dumbbell Squat 
Deadlift (225/155)