Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

10 Hollow Rocks

Group…

3 Rounds not for time at each station:

10 GHD Situps or 15 AbMat Situps

5 Burpee Pull ups

100m meter jog

30 Sec Handstand hold

Review Skill work and get started.

Skill and Strength:

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups  OR   Supine Ring Rows 10-12 reps
Station 2 – 50-75 Foot Handstand Walk OR 60 sec Handstand hold
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

***This is not high intensity, SO practice quality movements.

Fitness:

Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
12 Strict Pull-Ups

Performance:

Two rounds for time of:
20/15 Calories of Assault Bike
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)

Mobility:

Mash Calves and Achilles on roller

LAX to Plantar Fascia

Mash Lats on Roller

Announcements: