** There will be NO 6AM class tomorrow.**
Workout of the Day
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1: Muscle-Ups: 3-8 reps
(or low-ring muscle-up transitions – 3-8 reps, or ring dips – 6-8 reps @ 2111)
Station 2: 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 3: Supine Ring Rows: 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4: 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)
+
Against a 2-minute running clock, complete a total of six sets of the following:
Run 200m
Push-Ups – Max Reps
-Rest 2 minutes between sets-
THE FITNESS COALITION 