Tuesday – 11/21/17

Holiday Hours for Thanksgiving!
Wednesday 5:30am, 9:30am, 10:30am, 11:30am, 4pm, 5pm, 6pm (no 7pm)
Thursday (Thanksgiving Day!) 8:30am and 9:30am ONLY
Friday (24th) 9:30am, 10:30am, 4pm, 5pm class’s ONLY
Saturday (25th) regular schedule resumes

Warm-Up

2 sets:
Superman to hollow Hold Rolls x 5/side
Rollover to V-Sit x 10
Quadruped Birddog w/ ball on back x 10/side
Forward crawl w/ ball on back x 50’
Side plank x 30sec/side
+
Movement Prep for below:
Option 1 Warm-Up
2 sets:
Catch position holds on rings x 5-10sec
Full Support Holds on Rings x 5-10sec
Ring Swings x 10 reps
Strict pull-ups
HS Hold x 20sec

-or-

Option 2 Warm-Up
2 sets:
Strict knees to chest x 10 reps
Hand Plank x 20sec
Push-ups x 12-15 reps
Lat Insertion Pull-Up x 10 reps

Workout
Choose an option below

A1. (Option 1)*60sec cap for each station
Every 2min for 16min:
Station 1:
Muscle Ups x max reps in 60sec

Station 2:
Handstand walk x max distance in 60sec

A2. (Option 2)*60sec cap for each station
Every 2min for 16min:
Station 1:
Kipping Toes to Bar Practice, Kipping pull-up Practice or Muscle Up Practice

Station 2:
2-3 Wall Climb + 20sec hand plank
-Or- Hand plank marching x 20 + hand plank Shoulder taps x 20
-Or- HS Hold x 60sec
*60sec cap for each station

B. Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of pull-ups (strict or kipping)
Station 3 – 60 Seconds of HSPU’s (strict or kipping) or DB push press

*You will have 3 scores and post in this order…Cals/Pull-ups/HSPU’s or DB Push press