REMINDER: NO 7AM CLASS TODAY
Bodyweight Strength
Alternating EMOM 9′ (3 rounds):
1- 45-sec. Wall-Facing Handstand Hold (scale up: Shoulder Taps) or Handstand Walking Practice2- 10-15 Unbroken Ring/Bar/Parallette Dips (bodyweight, or use assistance/weights as appropriate such that this number of unbroken reps is possible/challenging)
3- 2x 15-20 sec. Superman Hold (rest 10 sec. in between)
Conditioning
“Annie Meets Karen”
For Time (20′ CAP – 14′ CHALLENGE)
50 Sit-Ups
50 Double-Unders
10 Wall Ball Shots (20/14 to 10’/9′)
40 Sit-Ups
40 Double-Unders
20 Wall Ball Shots
30 Sit-Ups
30 Double-Unders
30 Wall Ball Shots
20 Sit-Ups
20 Double-Unders
40 Wall Ball Shots
10 Sit-Ups
10 Double-Unders
50 Wall Ball Shots
Cool-Down
Stretch & Smash: Calves, Quads, Feet