WARM UP
In 10 min or less
Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge
Bergener
start skill or buy in if finish early
BUY IN
In 10 min or less:
Push Press
5 reps @ 65% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM
SKILL
HSPU
WOD
For Max Reps/Calories
4 Rounds:
1 minute row
1 minute HSPU
1 minute DU
1 minute burpees
1 minute rest
Keep track of your score for each round!
*there is no time built in for transition, the most efficient will have more time for more work!*
If more then 3 people in a class, put a max of 3 people at any station to start. Order doesn't matter, you will hit each station 4 times.
CASH OUT
Handstand holds 3 x max hold
If HS hold is no problem, attempt walking
MOBILITY
Shoulders
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