Wednesday June 21 – Sprint + Hold + Core

3 x 10 min stations (90 sec rest/explanation between stations)

  1. 10-min row to be completed as follows – :30 sprint/:30 slower recovery row x 10

  2. 10-min Circuit of :45/:15 x 5 exercises to be repeated for a total of 2 RNDS:

  • Handstand Hold (sub downdog hold or pike with feet elevated)

  • Wall Ball

  • Plank Hold

  • Slam Ball

  • 2KB Rack Hold

  1. 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