Monday 12/8 "PRIMER" 9 Minutes Working 2 Gym Laps (Jog) 6 BB Good Mornings / RDLs 4 Samson Lunges w/ 3 Rep Pulse 2 Pause Arch / Pause Hollow Kips (2sec) "STRENGTH/SKILL" EMOM for 4 Rounds for Quality Minute 0-1: 5 Deadlift (build slightly each round) Minute 1-2: 30 Second Handstand Hold Minute 2-3: 10 Alternating Curtsy/Step Back Lunges Minute 3-4: 30 Second Plank Hold "CONDITIONING" As Many Rounds As Possible In 9 Minutes 9 Handstand Push-ups 9 Deadlift (185/125) 9 Pull-up "