For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: :15-:30 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round) 2nd: :15-:30 freestanding handstand hold or
Closed! Enjoy a bonus day off, regular schedule resumes Thursday with our 1030 class.
Dynamic mobility – coach-led For time & art quality w/a partner: 100 double-unders + base snowball 75 calories + middle snowball 50 burpees + top snowball 100 double-unders + hat 75 calories + eyes 50 synchronized air squats + nose 100 double-unders + mouth 75 calories + pipe 50 burpees + arms 100 double-unders +
3 rounds easy: 6 light band passthroughs 6 prisoner Kang squats 12 band pull-aparts 12 scap push-ups Every :90 for 22:30 (5 sets of each): 1st: 3 power cleans + 3 front squats @ the top of the 3rd clean 2nd: 6-9 DB Z presses 3rd: 3-9 unbroken strict pull-ups – band-assist as needed to
Dynamic mobility work – coach-led For time w/a partner w/only 1 partner working @ a time: 50-40-30 of (alternating DB snatches + alternating single-DB box step-ups) 30-40-50 of (row calories + wall balls) *larger classes can start on either couplet + optional abs/bis/tris of choice Post result to comments.