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.
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
30s/30s Thread the needle
1:00/1:00 Pigeon pose
