​FRIDAY FUN

WARM UP
complete 2 x 60s on each of the movements
Scoop Hold
Hollow body hold or back bodyline hold for time
Arch Holds
Front Body Line Hold
Body Surfing

SKILL:
Complete 20 min of:
Row 250m
sprint 250 with 3 stroke (half quarter half) sprint start

Handstand Hold
free standing hold. can scale to chest to wall handstand

COOL DOWN
Complete AMRAP
Rotational L Sit Thru Cross Leg Planche

Prehab
Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 8 @ Ahap