Tuesday

Warm-up
Line Drills:
20ft. Knee Hugs
20ft. Knuckle Drags
20ft. Quad Walk
20ft. Cradle Walk
20ft. Walking Spiderman
20ft. Side Lunge
20ft. Skips
20ft. Butt Kicks
20ft. High Knees
20ft. Side Shuffle L/R
20ft. 1/2 Speed Runs
20ft. 3/4 Speed Runs

TOES TO BAR
0:10 Hang from Pull Up Bar
0:10 Hollow Hold from Pull Up Bar (cue: push down on the bar, get ears as far away from shoulders as possible)
0:10 Arch Hold from Pull Up Bar (cue: reach head through, get ears as far away from shoulders as possible)
10 Scap Retractions
5 Kip Swings
5 Strict Knee to Chest
5 Kipping Knee to Chest
5 Strict Toes to Bar
5 Toes to Bar

0:30 Hollow Body Hold
0:15 Frog Hops
150ft Run

0:30 Arch Hold
0:15 Slow Burpees
150ft Run

0:30 Hollow Body Rocks
0:15 Workout Pace Burpees
150ft Run

Metcon (Time)
Fitness & Performance
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar

Partition However You’d Like

Metcon
COOLDOWN
MOBILITY
1:00 Calf Stretch (L/R)

AFTER CLASS
3 Rounds for Quality:
10 GHD Glute Ham Raises
0:30 Hollow Hold
10 GHD Back Extensions
0:30 Superman Hold