1.) Sixer
12 minute AMRAP:
10 Back Extensions
10 GH Raises
8 Free Standing Handstand Push-ups
note: scale the hspu’s with tri-pod to headstand
18 minute mobility:
6 minutes Hamstring Smash, lacrosse ball and box.
12 minutes Quad Smashing
10 minute AMRAP
6 Strict Toes to Bar
6 Strict Pull-ups
3 Wall Walks
note: midline madness there, think about that hollow on all 3 movements
9 minute mobility:
3 minute thoracic smash, using the making out with yourself hug and a roller
6 minutes, 3 min each side lacrosse ball shoulder smash
Tabata “together”
8 rounds of Push-ups & Abmat Situps
example round: 20 sec pushup 10 sec rest 20 sec situps 10 sec rest
12 minute AMRAP:
10 Back Extensions
10 GH Raises
8 Free Standing Handstand Push-ups
note: scale the hspu’s with tri-pod to headstand
18 minute mobility:
6 minutes Hamstring Smash, lacrosse ball and box.
12 minutes Quad Smashing
10 minute AMRAP
6 Strict Toes to Bar
6 Strict Pull-ups
3 Wall Walks
note: midline madness there, think about that hollow on all 3 movements
9 minute mobility:
3 minute thoracic smash, using the making out with yourself hug and a roller
6 minutes, 3 min each side lacrosse ball shoulder smash
Tabata “together”
8 rounds of Push-ups & Abmat Situps
example round: 20 sec pushup 10 sec rest 20 sec situps 10 sec rest
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Pauly VanderKelen
10 minute AMRAP - 5 rounds + 3 strict T2B
Tabata: 11-12 push-ups, 9-10 GHDSUs / Following class: 300 burpees to a 6 inch reach since I was sick for the Deer Hunter 300. Time - 22:30 - 1:39 PR!
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