Workout of the Day
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls: 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows: 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
+
For Time
21-15-9
Thrusters 135/95
Pull-Ups
Burpees
THE FITNESS COALITION 