1k row warmup ~4:20
Foam rolling for dayyyyz

8 rounds of:
30 seconds row
15 seconds rest
(1177m total)

2x 30 sec handstand hold
5x 5 handstand pushups w/ 2 min rest

EMOM:
min 1-3: 20 sec L-sit hang
min 4-6: 20 sec bent knee hang

3 rounds of:
40 Russian twist w/ 10 lb medball
1 min rest

TRODO TEAM WORKOUT
For time:
15 burpees
50 double unders
handstand hold while teammate does 50 double unders
15 burpees
30 hand to hand kb swings (16kg)
knee tuck hold while teammate does 30 hand to hand kb swings
15 burpees
20 toes-to-rings
handstand hold while teammate does 20 toes-to-rings
15 burpees

Finished tied for 9th place and qualified for the citywide Trodo competition!