Row 20 Calories
20m Elbow to Instep
10 Minute Strict Pull-up or Strict Muscle-up Practice
Shoulders & Thoracic: Squat & Reach, T-Spine Rolling, Trap Smash, 3 Way Shoulder
Calves & Ankles: Calf/Achilles Smash, Banded Ankle Distraction, Weighted Knee Squat
Skills & Technique: (Click below for links to more info)
Odd: 14/10 Calories (Rx+ 18/14 Calories)
Even: AMRAP Wall Balls 20/14lbs (Rx+ Unbroken Wall Balls)
Score Wall Balls only.
2 Minute wall sit penalty for each failed row interval. Due at the end of class.
(Set the clock for 12 rounds of 1 minute of work and 1 minute of rest)