thur, may 16

warmup
10 shoulder rollout
20 band pull apart
:30 plank
x2

handstand work
5 deficit hspu
:20sec hanging L-sit hold
10 L-tuck to standing on the floor
x3

recovery workout
200m run
75ft lunge steps
or 30 box step up
400m run
20 plate ground to overhead
16min running clock
then
10min romwod