Updated: Jul 16, 2020
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)
“Two things define you: Your patience when you have nothing and your attitude when you have everything.” 1:00 Of Each: Child's Pose Cobra Chair Lower Back Twist Single Leg Reclined Thunderbolt Straddl
“Life begins at the end of your comfort zone.” Pre-Class: 2:00 Cardio 1:00 Thoracic Rolls Each Side 1:00 Kneeling Split Each Side 1:00 Dead Hang From Bar Warm Up: 3 Rounds 1 Lap Run 20 Pass Throughs 2
“If you want something you have never had, you must be willing to do something you have never done.” Pre-Class: 5:00 Jumping Rope/Double Unders Practice Warm Up: 3 Rounds: 10 Muscle Up Transitions on