6.16.2022
Warm-up
[3-6:00]
3: 00 Cardio of choice increase pace every minute
Specific Prep
[6-15:00]
Handstand Walk warm up and Progressions
Metcon
[15-55:00]
Ramble On (AMRAP - Rounds and Reps)
AMRAP 40:00 at SUSTAINABLE pace
1000m row
2 mi. Bike
30-60s Passive Hang
800m Row
1mi bike
30-60s plank hold
500m Row
.5 mi Bike
30-60s Handstand Walk Practice -or- Bear Crawl
CC: SUSTAIN/RECOVER
IF HSW isn’t your bag, choose any gymnastics skill you want to work on and use the time in this workout to hit some progressions.
Cool Down/Stretch
[55-60:00]
1:00/1:00 Couch stretch
30s/30s Thread the needle
1:00/1:00 Pigeon pose
