Class Schedule
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Tuesday – 8/9/16

A. Every 90sec, for 13:30 (3 sets of each):

Station 1 – Arch to Hollow Rolls x 20 reps

*Alternate a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor

Station 2 – Ring Rows x 10-12 reps @ 2111

*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


B. For 25 minutes (5 sets) rotate through the following EMOM:

45 seconds of Assault Bike

45 seconds of Farmers Carry (70lbs/hand; 40lbs/hand)

45 seconds of Rowing

45 seconds of Sandbag Carry (Bear Hug) (80-120lb.)

45 seconds of Plank Hold


*Goal is to complete the entire 45sec of work each round. And to find sustainable pace from the beginning

*Will you be ready to start your station exactly on the top of the minute? Or will you find an excuse and take the first 5-10sec to get an unneeded water break, chalk, knee sleeve adjustment, etc….excuse?