Warm up
200m run or 1min Star Jumps
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 (with a weight)
L-Sit
-3 rounds 40:10 L-sit box/rings or leg straight/ Seated leg raise
Inversion
- 5min Handstand hold/ Wall Walk or Headstand Balance/ Frog Hold
Planks
- 2Xmax Single leg + Single arm Plank hold
Stretching
- Done at End of Class
METCON
4 rounds: 1min each station
Wall Ball
KB Sumo Deadlift high pull
Box Jump
Push Press
Cal Row/Bike or Mountain climbers (at home)
rest
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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