All Classes

Banded Hip Ext. 2:00min ea. side
Side Hip Smash 2:00min ea. side

Warmup

(2x) 10 Wall Angels, 10 Single Arm KB swings, 10 T-Pushups, 100 Jump rope (50 Double Unders)

Advanced/Intermediate

Skill Practice
10:00min EMOM

Alternate
:20sec Handstand holds (EVEN minutes) 

:20 L-Sit holds (ODD minutes)
----
"Francine"
4 Rounds FOR TIME
21-15-9-6 reps (scale load as needed)
Thrusters (85#/45#)
Pull Ups (strict for as many reps as possible, then kip if necessary)

Comment