Wear Pink Everyone!

Wear Pink Everyone!

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 30-45s low ring plank hold
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. two rounds for time:
60 Double-Unders
30 Wall Ball Shots (24/20)
15 Pull-Ups
Classic:
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 45-60s low ring plank hold
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. two rounds for time:
60 Double-Unders
30 Wall Ball Shots (24/20)
15 Pull-Ups

C. Mobility: Foam Roll