LAST DAY TO PAY DUES WITHOUT A LATE FEE

Fitness and Performance

1. 15 min to warm up deadlift and work on HSPU/HSPU scales/Handstand holds

2. 8 rounds for reps
30 sec t2b(sc:hang knee raise)
30 sec rest
30 sec ring dips(sc:ring pushups)
30 sec rest
30 sec body weight dl(sc:as needed)
30 sec
30 sec hspu(sc:hs hold or db press)
30 sec rest
(score is total reps)
this workout tales 32 min. you do not have time to be late. come in get on warm up. warm up deadlift as you work on exercises given to you by coach for handstand pushup progressions

3. Core
3×16 Total V-Ups
(1 total V-up= V-Up+Hollow Body Hold+V-up)