Workout of the Day
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Roll to Candlestick – 8-12 reps
+
Three sets, for max reps/calories of:
3 Minutes of Airdyne (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
-Rest 3 minutes-
THE FITNESS COALITION 