3 Rounds:
Single Unbroken Set of Wall Ball Shots @ 20lbs
-Rest 90 secs-
30 Cal Row For Time
-Rest 3 mins-

*You get out of it what you put into it. Push yourself to find a true max reps set.

(33/1:27)
(31/1:27)
(32/1:28)

Flexibility :20 seconds each
3 x :30 Seated Pikes
3 x :30 Toe Touches
3 x :30 Handstand Hamstring Hold with Box

Static Shaping :15 seconds each
3×0:30 Arch Hold + 0:30 Hollow Hold/0:30 Rest
Be sure to roll straight from arch to hollow without your arms or legs touching the floor.  Arms stay next to your ears the entire time.