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Saturday, 9/12

Basic & Performance

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1 – Arch to Hollow Rolls x 20 reps
  • (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
  • Station 2 – Supine Ring Rows x 10-12 reps @ 2111
  • (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
  • Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
  • (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)


Complete rounds of 21, 15 and 9 reps for time of:

  • Thrusters (135/95 lbs)
  • Pull-Ups
  • Burpee
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