Pre-workout:

Sots (unstable) press for control:

3 -5 reps @ 32X1 X 5 sets

3 rounds for time with a partner:
50-calorie Echo bike/ski/row
1:00 synchronized handstand hold (both partners)
50 GHD hip extensions
– Split up the erg and hip extension as you choose; one person working at a time.

Coach’s notes:

Post notes for Sots and time to complete workout to comments.