1.) With a 60 minute rolling clock:
:00-:10 5 Strict Pull-ups/10 Plyo Push-ups 45lb plates/15 Squats
:10-:25 Quad Smash
:25-:35 Annie
50-40-30-20-10
Double Under’s
Sit-ups
:35-:50 Pick your smash. Whatever pains you attack it….with a superfriend!
:50-:60 5 Strict Handstand Push-ups/1 Rope Climb/5 Chest to Bar Pull-ups
*2.) 30 Minutes Mobility, spend the ENTIRE 30 minutes spending no less no more than 3 minutes per body part.
*3.) 7 minutes Hollow Rock/Superman Alternating Every 30 sec. You MUST rock, these are not holds.
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Anna Schumacher
Complete
With some free standing hspus, upside down rope climbs, and gymnastics lessons :)
12
0
Jamie Kemen
Smashing/ Annie 8:57
First time I think I finished Annie in <10! 4 rds AMRAP.
11
0