General Warm-up AMRAP 7:
10 Shoulder Taps in Push-up
10 KB Deadlifts
5 Single Arm KB Swings each arm
5′-10′-15′ Shuttle run.
Shuttle Run Relay:
Round 1: Run out and back pedal back.
Round 2: Bear crawl down and back.
Round 3: Side shuffle down and back.
Round 4: Run out, 1 burpee, run back.
Round 5: Run out, 10 mountain climbers, back pedal back.
Rx’D:
5 Rounds:
20 Hand Release Push-ups
:20 L-Sit Hold (Accumulate)
20 KB Strict Upright Row (53/35#)
:20 L-Sit Hold (Accumulate)
Level 2:
5 Rounds:
12 Hand Release Push-ups
:20 Partial L-Sit Hold* (Accumulate)
20 KB Strict Upright Row (35/25#)
:20 Partial L-Sit Hold* (Accumulate)
*Partial L-Sit Hold = One leg straight, one leg bent at the knee
Level 1:
4 Rounds:
10 Hand Release Push-ups
:20 N-Sit Hold* (Accumulate)
15 KB Strict Upright Row (25/15#)
:20 N-Sit Hold* (Accumulate)
*N-Sit Hold = Knees bent and pulled towards chest
Accessory:
30-20-15-10
Shoulder Taps in Push-up or Handstand
Hollow Rocks
Stretching:
Accumulate 1:00 of each:
Standing Forward Bend
Split Practice
Alternating Downward & Upward Dog
