Wednesday, October 11th 2017

Warm-Up:
400m Run
10 Spiderman Lunges
10 Inchworm To Push Up
20 Alternating Torso Twists
3-Way Banded Stretch
10 Wrist, Elbow, & Arm Circles

Skill of the Month:
20 Kips on the Pull-Up Bar w/ K2E or T2B

Strength: Accumulate a 3 Minute Handstand Hold
*10 Push-Ups for each break

Workout of The Day: 22 Minute Cap
10 Toes To Bar
20 Man Makers (35/20)
30 Burpees
40 Weighted Box Step-Ups (20”)(35/20)
50 Double Unders / 150 Singles ( Yes, Triple. =))
40 Weighted Box Step-Ups
30 Burpees
20 Man Makers
10 Toes To bar