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Tuesday 1.14.19

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds Station 2 – Supine Ring Rows x 10-12 @ 1111 Station 3 – Hollow Rocks or Hold x 45-60 seconds

Five rounds for max reps of: 60 seconds of Burpees 60 seconds of Stationary Dips @ 1111 60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry Rest 60 seconds



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Wednesday 12.2.20

"I would rather die of passion than boredom." Warm up: 1:00 Banded Tricep Stretch Each Side 1:00 Child's Pose 1:00 Pigeon Stretch Each Side 2 Rounds 25 Single unders 10 Inchworm To Push Ups 10 Jump Sq

Tuesday 12.1.20

"What you resist, persists." Pre-Class: 2:00 Cardio 1:00 Wrist Stretches 1:00 Straddle Stretches 1:00 Spiderman Stretch Each Side EMOM 12: 1 - :45 Assault Bike 2 - :45 Weighted Drinking Birds 3 - :45

Monday 11.30.20

"To succeed in life you need 3 things: a wishbone, a backbone and a funny bone." Pre-Class: 2:00 Cardio 1:00 Front Rack Stretch 1:00 Banded Shoulder Distraction Each Side 1:00 Frog Stretch Warm Up: 3

4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
PALM BEACH ATHLETIC COMPLEX.png
PALM BEACH ATHLETIC COMPLEX.png