(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Wrist Series

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun:10 Min
5 min
Team Bike Race relay

Class vs Class
Teams of at least 3 switch every 30 seconds start with resistance set at 1 increase flywheel resistance every :30 .
Add total meters of entire class after 5 minutes and divide by number of athletes for class average. We will post fastest class at the end of the day!


Gymnastics Skill: 10 Min
Dynamic Wall Walk
3-3-3-3

Note: Athletes without a strong wall walk can do this without the bumper plates. The goal here is maintaining the Hollow Body as you move through space.
https://www.instagram.com/p/BaK8lLeDzsU/?utm

Workout: 15 Min
5 Rounds:
6 Handstand Push Ups
12 Ring Rows
24 Walking Lunges
12 min cap


Scaling: Toes or Knees on a Box for Handstand Push-ups, DB strict press for folks who do not want to be upsidedown.