Saturday 7/7


Warm-up

1 Minute Easy Row Active Spidermans :45 Seconds Medium Row Active Samson :30 Seconds Faster Row Push-up to Down Dog + Seasaw Press x 10/side Handstand Hold x :20-30 seconds Banded Russian KB Swing x 15

Skill

A.1 Handstand Walk Practice 3 x 10-25ft -or- A.1 Handstand Shoulder Taps 3 x 8-10/side A.2 Skin the Cat 3 x 2-3 Reps, Rest 60 Seconds A.3 Seal Drag 3x50ft, Rest 60 Seconds

A.1: Handstand Walk (3x10-25ft)

Metcon (3 Rounds for reps)

3 Sets: 1 Minute Max Calorie Row Rest 60 Seconds 1 Minute Max Burpees, 6" Target Rest 60 Seconds 1 Minute Max Calorie Assault Bike Rest 60 Seconds 1 Minute Max Kettlebell Swings, 53/35 Rest 2 Minutes

#workoutoftheday

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