Take 10 -15 minutes to work on being inverted. Athletes can work on handstand holds, handstand shoulder taps, free standing handstands, handstand walks...etc.
EMOM for 12 minutes
10 kettlebell swings (70/55)
50 meter sprint
*There will be a penalty for every round not completed in the allotted minute. Penalty to be completed at the end of the 12 minutes.
**Penalty - 1 minute of "pillar with rotation" for each missed round.