CANNOLI

ONE ROUND

  • 0:30 Knuckle Drags
  • 0:30 Quad Stretch
  • 0:30 Active Samson
  • 0:30 Active Spiderman
  • 0:30 Downdog
  • 0:30 Single Unders
  • 0:15 High and Slow Single Unders
  • 0:15 Low and Fast Single Unders
  • 0:30 Double Under Practice

Buy-In (Choose one):

  • 50/35 Cal Ski
  • 63/50 Cal Row
  • 63/50 Cal Bike Erg

 

3 Rounds:

  • 15 Deadlifts (84/61)
  • 30 Double Unders
  • 15 Kipping Handstand
  • Push-ups
  • 30 Double Unders

 

Cash-Out (Choose one):

  • 50/35 Cal Ski
  • 63/50 Cal Row
  • 63/50 Cal Bike Erg

 

COOLDOWN

MOBILITY

  • 1:00 Pike Stretch
  • 1:00 Pigeon Pose (L/R)

Accessory

3 Sets for Quality:

  • 15 Strict Press w/ Band (band under feet)
  • 15 Triceps Extensions w/ Band
  • 10 Pallof Press w/ Band (L) into. . .
  • 0:15 Pallof Hold (L)
  • 10 Pallof Press w/ Band ( R ) into. . .
  • 0:15 Pallof Hold ( R )