Wednesday

Warm-up
GENERAL WARM UP
0:30 Inchworm to Push Up
0:30 Plank
1:00 Row at an Easy Pace
0:30 Push Up to Downdog
0:30 Plank Shoulder Taps
1:00 Row at a Moderate Pace
0:30 Active Samson
0:30 Planche Leans
1:00 Row at Workout Pace

TECHNIQUE & BUILD
HANDSTANDS/WALL WALKS
2 Half Wall- Wall Walks
2 0:20 Handstand Holds
2 Full Wall- Wall Walks

KETTLEBELL SWINGS
10 Kettlebell Deadlifts
10 Mini Swings
5 Russian Kettlebell Swings
5 Kettlebell Swings

PRACTICE ROUND
7/5 Calorie Row
7 Kettlebell Swings
5ft Handstand Walk OR 2 Wall Walks or 50ft Bear Crawl

Metcon (5 Rounds for reps)
Fitness
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (35/25)
Max Bear Crawl

Rest 4 Minutes Between

Metcon (5 Rounds for reps)
Performance
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
Max Wall Walks

Rest 4 Minutes Between

Metcon (5 Rounds for reps)
RX+
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
Max Distance Handstand Walk

Rest 4 Minutes Between

* Score Is Total Reps for All 5 Rounds (1 Rep = 5ft Handstand Walk)

Metcon
COOLDOWN
MOBILITY
1:00 Upper Back Foam Roll
1:00 Lat Foam Roll (L/R)

AFTER CLASS
3 Sets for Quality
500m Row
15 Banded Good Mornings
12 Kettlebell Goblet Alternating Reverse Lunges
9 Band Pull Aparts (0:05 eccentric)