4.9.2020
Zoom Schedule
7:00am
Noon

Skill Work
Handstand Holds & Headstand Holds
30 second handstand
30 sec rest
30 second Headstand
30 sec rest
Handstand against wall, headstand no wall
Metcon (Time)
3 RFT
8 bear crawl (4 steps forward, 4 steps back)
12 V-Ups Home Gym Toes 2 Bar
400 M Run or 150 High Knees

Bonus Abs
3x 10 each
Mermaid
Jacknife sit up
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner ūüôā
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach