Warm Up
5min of:
5 Dolphine
10 Pull Through
10/10 Rotational Side Plank
Skill: HSPU
3 Sets of:
20-sec bent leg tripod headstand hold (against the wall)
20-sec bent leg tripod headstand away from wall
3 negatice HSPU into tuck tripod headstand
Rest as needed between rounds
Conditioning
2 Rounds alternating A1, A2, A3:
A1. 2-minute AMRAP
35 Double Unders
5 Hand Release Push Ups
– Rest 2-minutes –
A2. 2-minute AMRAP
2 – 4 – 6 – 8 – 10 etc.
Air Squat
Handstand Push Up
– Rest 2-minutes –
A3. 2-minute AMRAP
10 Cossack Squats
5 Burpees
– Rest 2-minutes –
Weekly challenge:
Standing on one feet with closed eyes for 10 controlled breaths (both sides)
Todays Notes:
– Work at a hard pace if you have plenty of time to rest between the intervals (1:1)
– Make a plan with a constant pace on each interval and see if you can stick to it
– Focus on exhaling through the whole Workout
– Keep all your movements clean
