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