January 4, 2017

A. Warm Up

​4 Rounds
3 Kick to Handstands or Attempts
20 Plank Shoulder taps 
10 Hollow Rocks 
8 Lateral lunges 

3-5 minutes of kettle bell thoracic mobility. 

B. Metcon (No Measure)

HANDSTAND CONDITIONING: 
A. 3-5 rounds
20s Hollow Hold
20s Arch/Superman Hold
20s rest

B. 6 minute AMRAP: 
10m Bear Crawl 
1 Wall Walk + 2 Shoulder Taps 
10m Bear Crawl 
2 Wall Walks + 4 shoulder taps 
10m Bear Crawl 
3 Wall Walks +6 Shoulder taps 
....

C. Tabata This! (5 Rounds For Reps)

​Tabata Row  
Rest 1 minute  
Tabata Squat  
Rest 1 minute  
Tabata Pull-up  
Rest 1 minute  
Tabata Push-up  
Rest 1 minute  
Tabata Sit-up    

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is "calories".  Post Tabata score for each exercise as Reps and total those for final score as Total Reps. 

E.G., 10, 22, 9, 15, 15 = 71