"CHAN'S CHALLENGE"

  • 0:30 Lay and Pray
  • 0:30 Child’s Pose
  • 0:30 Half Kneeling Rocking Adductor Stretch (each side)
  • 0:30 Bodyweight Hip Bridges
  • 0:30 Single Leg Hip Bridges (switch sides at 0:15)
  • 0:30 PVC Pass Throughs
  • 0:30 PVC Around The World (switch directions at 0:15)
  • 0:30 PVC Behind The Head Strict Press
  • 0:30 PVC Snatch Grip Deadlifts

3 Rounds For Time:

  • 9 Squat Snatches (61/43)
  • 15 Bar-Facing Burpees
  • 21 Toes to Bar

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Lay and Pray
  • 1:00 Kneeling Forearm Stretches

 

ACCESSORY

3 Sets x AMRAP 3:

  • 30/21 Calorie Echo Bike
  • Max Distance Handstand Walk
    OR
  • Max Wall Walks

Rest 3 Minutes Between Sets