Updated: Jul 16
18 Minutes To Complete 3 Rounds Of:
Station 1 – 4 Ring Muscle-Ups Or 12 Ring Pull Ups
Station 2 – 50 Foot Handstand Walk Or 1:00 Nose To Wall Hold
Station 3 – L-Sit x 1:00
(accumulate the time if you’re unable to maintain this position unbroken)
Then
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)
"Don't look for the third thing." Pre-Class: 2:00 Cardio 1:00 Pass Throughs 1:00 Wall Pec Stretch Each Side Warm Up: 3 Rounds Increasing Weight Each Time 5 Deadlifts 5 High Pulls 5 Strict Press 5 Push
"You make a living with what you get. You make a life with what you give." Pre-Class: 2:00 Cardio 1:00 Handstand Hold 1:00 Pass Throughs 1:00 Banded 3 Way Shoulder Stretch Each Side Warm Up: 3 Rounds
"Give what you didn't get." Pre-Class: 2:00 Cardio 1:00 Front Rack Stretch 1:00 Banded Shoulder Distraction Each Side Warm Up: 4 Rounds 10 Cossack Squats 25' Dumbbell Death March 10 Goblet Squats 10 R