In Blog, Workout of the Day


Pre-Class Strength Training

4 – 5 Attempts at a Free Standing Handstand for Time

[Handstand Walk if Able- max meters]

3 Sets:

30″ L-Sit

1-2 (Legless) Rope Climbs

In-Class Session

Gymnastics Skill Work

3 sets:

3-8x L-Sit Pull-Ups / CTBPU / Strict Pull-Ups / Assisted Pull-Ups

(Rest 60″)

2-3x Wall Walks

(Reset 60″)

Workout of the Day

For Time:

2000 / 1500m Row

Followed By…

400m Farmer’s Carry (HEAVY, Challenging Weight 73/53)

*Every Time you Drop Complete 10x Burpees*

Post-Class Accessory Work

3 sets:

8x DB Z-Presses

8-12x Feet Elevated Ring Rows

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