WARMUP
WARM-UP (MIN 0-4)
30 sec Plank Hold
10 Dead Bugs
10 Bird Dogs
1:00/1:00 Couch Stretch
1:00/1:00 Calf Stretch
Into…
AMRAP x 6 MINUTES
100m Bike*
8 Alt. Piked Shoulder Tap
:30 Sit-ups
8 Push-up to Pike
*Add 50m every round
WORKOUT
AMRAP x 20 MINUTES
600/500m Bike*
25 Sit-Ups
*Increase Bike by 600/500m each round. Ex: RND1= 600/500m, RND2=1200/1000m, RND3=1800/1500m and so on.
(No Measure)
POST WORKOUT SKILL
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Handstand Options…
Wall/ Box Handstand Hold
Freestanding Handstand
Handstand Walking
(No Measure)
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