3 x 10 min stations (90 sec rest/explanation between stations)
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10-min row to be completed as follows – :30 sprint/:30 slower recovery row x 10
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10-min Circuit of :45/:15 x 5 exercises to be repeated for a total of 2 RNDS:
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Handstand Hold (sub downdog hold or pike with feet elevated)
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Wall Ball
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Plank Hold
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Slam Ball
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2KB Rack Hold
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Core Tabata Style: :20/:10 x 4 rounds of each exercise before moving on to the next exercise. Working on a 10-min continuously running clock.
Hollow body hold
Superman
Spiderman Plank
Lemon Squeezes
Pushup to plank