Thursday

Tumbling 9 minute EMOM

M1) Handstand / tripod to forward roll 0:45 practice

M2) 35 seconds Headstand toe touch reverse hyper

M3) 8 candlestick / sit up get up


Row-ga

2 minutes row + 2 minutes flow for 24 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls


Yoga Flow

20 seconds on each movement back to back

1) Crow / Headstand / Tripod

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Chaturanga (bottom of Pushup)

5) Camel Pose

6) Transition back to Rower


10 minutes mashing