Thursday 04.11.2019

POSTED ON April 10, 2019

Thursday | 04.11.2019

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Warm Up:
30ft Crab Walk
:20 Handstand Hold
10 Lemon Squeeze
10 Heidens
x2-3 sets
12min EMOM
1st min 5-7 Strict Dips
2nd min Headstand :30-:45 (base work of the handstand walk)
3rd min 5 Candle Stick with Med Ball
*headstand is first step to building a base for handstand walks.
Level 1 (RX)
50/40 Cal Air Bike
50 Russian KBS 70/44
800m Run
50 Split Jumps (jumping lunges)
50/40 Cal Air Bike
For Time
Level 2 (Intermediate)
50/40 Cal Air Bike
50 Russian KBS 53/35
800m Run
50 Split Jumps
50/40 Cal Air Bike
For Time
Level 3 (Beginner)
40/25 Cal Air Bike
50 Russian KBS 44/26
800m Run
50 Lunge Steps
30/25 Cal Air Bike
For Time
Cool Down:
3 Rounds For Quality
10 Weighted Cossack Squats
8/8 Side Lying Thorax Rotations
1min Plank Walk Out
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