WALKING ON SUNSHINE

GENERAL WARM UP

 

  • 0:30 Inchworm to Push Up
  • 0:30 Plank
  • 1:00 Row at an Easy Pace
  • 0:30 Push Up to Downdog
  • 0:30 Plank Shoulder Taps
  • 1:00 Row at a Moderate Pace
  • 0:30 Active Samson
  • 0:30 Planche Leans
  • 1:00 Row at Workout Pace

5 Rounds
AMRAP 4:

 

  • 30/21 Calorie Row
  • 21 Kettlebell Swings (53/35)
  • Max Distance Handstand Walk (or Wall Walk)

Rest 4 Minutes Between

* Score Is Total Reps for All 5 Rounds (1 Rep = 1.5m Handstand Walk)

COOLDOWN 

MOBILITY

  • 1:00 Upper Back Foam Roll
  • 1:00 Lat Foam Roll (L/R)

 

AFTER CLASS

3 Sets for Quality:

  • 500m Row
  • 15 Banded Good Mornings
  • 12 Kettlebell Goblet
  • Alternating Reverse Lunges
  • 9 Band Pull Aparts (0:05 eccentric)