Thursday 151119

We started a new warm up routine on Monday. Each day will be a set of exercises for you to quickly rotate through. Be ready to start class on time and get going. If there's a particular mobilization or stretch you need, get it done before class starts. Here's tomorrow's warm up:

3 rounds:
1:00 Double Unders
2 Muscle Ups (Progressions or Ring Pull ups or Ring Rows)
3 Strict Handstand Push ups (3 negatives or 3 HSPU from Box)
6 Toes to Bar (6 Hanging knee raises)
10 Air squats
6 Box Jumps

We will have a clock going and you should be able to complete most of these exercises within :30 and transition to the next within :30. Always perform as many of the reps as you can, scale as needed and move on quickly to the next thing on the list. We will vary the warm up and you will have a chance to build some strength and capacity in these important movements

EMOM for 30:00
Minute 1: 30 Double Unders
Minute 2: Row 20/14 Calories
Minute 3: 12 Toes to bar

Score total reps out of a possible 560/620 reps.