Workout of the Day
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
A1. Minutes 1-3 & 10-12: Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
A2. Minutes 4-6 & 13-15: Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
A3. Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit OR Roll to Candlestick: 10- 15 reps
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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 