Warm-Up
8:00 minutes for Quality
30 second machine choice
1 Wall Walk + 10 Shoulder Taps
30 second machine choice
3-4 Handstand Walk to Wall Reps
10 Dual Dumbbell Deadlifts
Gymnastics Skills
spend roughly 10:00 minutes here working through progressions.
Conditioning
"Batman"
Every 5:00 minutes , 40 minutes, Alt Stations (4 Sets, Each)
Station 1:
40/30 Calorie Echo Bike
100m Farmers Carry 2x 22.5/15kg
Station 2:
600m Run
15m Handstand Walk/8 Wall Walks
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
3 Sets, For Quality
:30/:30 Side Plank
1:00 Weighted Plank
:30 second Hollow Rocks
Comments