Shakira… Shakira… 07.16.2015

Hey guys, please keep in mind that stretching, foam rolling, and mobility should be considered a part of your daily exercise routine. It’s a must for longevity and continued success in our hobby/sport/fitness modality that we love so much.

All
ALL: Handstand Hold (8:00 skill work, headstand work interchangeable)

ALL: Metcon (No Measure)
4 rounds
10 pvc passthroughs
10 pairs deadbugs
5 inchworm to spinal extension to scorpion (1 complex = 1)
12 light KB swings (35/25)
10 pvc overhead squats
*slow and deliberate pace, get moving well

ALL: Metcon (Time)
Individual, as desired:
30:00-40:00 Airdyne, row, or swim easy pace

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