Warm up
100m run
10 Samsung Twist
10 Samsung Rotations
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
Accessories (20min)
SLIPS (Scales, L-sits, Inversion, Planks and Stretching)
*5 min each exercise
Scales
- front to back leg balance
L-Sit
- 20:10 leg straight/ Tuck hold on Box/ rings
Inversion
- 40:20 Handstand Hold/ Plate above head
Plank
- 40:20 Plank hold
Stretching
- Done at End of Class
Metcon
For time (20 min Cap)
10 DB Devil Press
20 DB Snatch
30 DB Thrusters
40 Cal
50 Butterfly Sit ups
60 Wall Balls
700m Run
Cool down
30 sec each exercise
Cobra
Down Dog
Pigeon
Cat/ Cow
Couch Calf
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