Friday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
3 sets:
:40 jumping jacks
:30 hollow hold
:20 supinated hang from pull-up bar
:10 second wall assisted handstand hold
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
1-2 sets:
25 Ft handstand walk
2-3 sets:
5 DB row / arm
Metcon
Metcon (AMRAP – Rounds and Reps)
RX:
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk
INTERMEDIATE
AMRAP 15:
15 DB rows, left arm (20/35 lb)
15 DB rows, right arm
5 wall walks
BEGINNER
AMRAP 15:
15 DB rows, left arm (10/15 lb)
15 DB rows, right arm
50-ft bear crawl
Cool Down
:30 supine snow angel stretch
:30 prone snow angel stretch