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 (8 min Cap)
10-9-8-7-6-5-4-3-2-1
Front Squat
Box Jump
2min Rest
3 Rounds For time (8 min Cap)
200m Run
20 Burpee to Target
15 Wall Ball
10 Wall Ball Sit up
Cool down
30 sec each exercise
Cobra
Down Dog
Pigeon
Cat/ Cow
Couch Calf
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