Wednesday – 5/2/18

Warm-Up (10min)
Banded Side walks x 10/side
Soresen hold on GHD x 20-30sec
Sandbag Squat x 10
Ring Row x 10
Push-up by 10
X 2 rounds

Workout (40min)
AMRAP in 8 minutes of:
5 MB or SB ground to Over shoulder
10 MB or Sandbag Squat
200 Meter Run
+
Rest 8 minutes
+
AMRAP in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
+
Rest 8 minutes
+
AMRAP in 8 minutes of:
20 Box Jumps (24″/20″) or 12 DB Step Ups
15 Toes to Bar or Sit-Ups
10/8 Ring Dips

Optional Work (After Class)
A. Kick to Handstand on Wall – as many good quality reps as possible in 90sec
*If possible, try to get your feet together before making contact with the wall.
+
EMOM for (3 sets):
Station 1 – Piked Wall Handstand Hold x 45 seconds
Station 2 – Kick to Handstand Practice (freestanding) x 45 seconds
+
B1. Donkey Kicks; 40 reps x 2 sets, rest 30sec
B2. Hand Plank Hold; 60sec x 2 sets, rest 30sec

C. EMOM, for 2 sets of:
Station 1 – L-Sit Flutter Kicks from Box x 20 seconds
Station 2 – Seated Single Leg Lifts x 40 reps (20 reps each leg)
Station 3 – L-Hang Hold from Bar x 20-30 seconds