Skill 1 – Hand Stand Walk – Max distance – 45 second rest or max hold/max alternating arm lift on the wall – 10 min
Skill 2 – C2B/Pull-up – Max reps followed by 45 second rest for 8 min
Each time you stop you must run 400m.
You can hold plank and shake out your arms between efforts, but when you come out of plank or touch knees down you run. If you are modifying your push-up you must immediately go to plank when you no longer can push-up and immediately begin the push-up when your knees come back down or you run.