Thursday, October 18th 2018

Warm-Up:
400m Run
1 Minutes Russian Baby Maker Hold
10 Toe Touches
20 Alt Torso Twists
10 Inchworm to Push Up
Starside Plank (20 Seconds) L
Starside Plank (20 Seconds) R
10 Each Way: Wrist, Elbow, and Arm Circles

Skills:
Double Unders (10 Minutes)
Choose your focus: (10 Minutes)
Hand Stand Push Ups
Pistols
Muscle Ups
Hand Stand Walks

Workout Of The Day
For time: 
50 KB Swings (53/35)
50 Double Unders /150 Singles
40 Box jumps (24”/20”)
50 Double Unders /150 Singles
30 Alt Pistols 
50 Double Unders /150 Singles
20 HSPU
50 Double Unders /150 Singles
10 Ring Muscle Ups 
50 Double Unders /150 Singles

Optional After Class Recovery:
For 30 Minutes at 4-Hour Pace aka Sustainable & Steady
1000m Row (Setting 1-2)
10 Walking Spiderman Lunges
3 minutes of Rope Jump
15 Inch-Worm to Push Up
3 Minute Bike
50-Foot Lateral Walking Lunges