Pre WOD

3 sets for quality

15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)

Workout of the Day

For time

400m Run
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
400m Run
36 Handstand Push-Ups
36 Pull-Ups