
Handstand practice
Strength
Every 30 seconds for 15 mins
Alternating
:00 strict HSPU
:30 strict pull-up
Choose a number between 2-6 for your reps (if you "need more work" use weight, neagatives, or a band for resistance)
Conditioning
3 rounds
8 air squats
12 lunges
8 air squats
10 second squat hold
rest 2 minutes
4 rounds
10 atomic sit ups
15 right side oblique crunches
15 left side oblique crunches
10 toe touch crunches (on back with legs up, touch your toes)
30 flutter kicks


Happy Labor Day everyone. So this workout can be split into teams of two or you can do the whole thing as a single. Remember that there will only be one class offered today at 8 am. Some of the people doing Misfit programming will be going in at 9am if you're brave enough to join them.
"Bradley"
10 rounds for time
100m sprint
10 pull-ups
100m sprint
10 burpees
Rest 30 seconds
