Fitness Redefined

A. 12 Min Teams of 3 Practise Box Inversion – B. 4 Sets YGIG then rest 30 Sec 4-8 Front Squats choose KB or BB into 8 /Side SB/WB Lunge...

A. 5x 6-10 Alternating Pistols to target rest90s – B. YGIG Teams of 4 5x 1 Rope Climb – C. YGIG Teams of 3 4x 8-12 Reverse Hyper with...

A. 4 Sets YGIG Teams of 3 4 /side wind mills – B. 4 Sets 8-10 /Side BSSQ with a 4 Sec Eccentric r75s – C. EMOM 20 I 30 Sec Row II 40 Sec...

A. 10 Min Kipping Pull Up Pracise YGIG Teams of 3 *practise rep sets that are within good technique – B. 6x10-20 Sec L-Sit YGIG Teams of...

A. 12 Min Practise Handstand Bail Out First 3 Sets of 20 Sec N2W Handstand Start from Wall Bent Knee Exit Progress to Freestanding with...

A. Choice -> Find a Partner or 2 and Work on one Gymnastic Movement for 12-15 Min I N2W Straddle Handstand Balance rest 30-60 Sec II 8-12...

A. 5x8 alternating Pistol Box Concentrics rest 90 – B. 5x YGIG Teams of 3 T2B Complex 2 Beat Swings into 2 Knee to Hip into 2 Knee to...

A. 12 Min Handstand Practise 45° N2W/Freestanding with Partner Spotting – B. 2 sets PI: 3 /Side Jefferson Squat PII: Vestibular...

A. YGIG Teams of 3 3-6 Dragonflag Rolls/Compressions OR 4x1-Skin the Cat – B. 2 Sets PI: 10-12 Hamstring Curls on Rower PII: 5/Side...

A. Show Example for efficient T2b YGIG Teams of 3 3x3-6 Kipping T2B – B. YGIG 5x20 Sec Ring Support Hold into 4 Deck Squats – C. YGIG 10...

A. 5 sets 4-6 /side Adductor Raises* 4-6 /side Glute Bridges* 4-6 Front Squats @ 5515 (v_^-) *focus on feeling the muscle – B. AMRAP 10...

A. 6x1 Power Clean 1 Clean – B. YGIG Teams of 3 4x Down&Back SB Carry into 12-15 Hip Extensions – C. 18 AMRAP 20-18-16-14-...@30/35/40/45...

A. 12 Min to teach Kipping Pull Up Progression/YGIG Teams of 3: 6-10 – B. 4x6-8 BSSQ with 5 Sec Eccentric/Side – C. Amrap 10 1 Length KB...

A. 12 Min to teach Rope Climb Technique/YGIG Teams of 3 _ B. YGIG Teams of 3 5x1 Length Reverse Sled Drag (heanvy) _ C. YGIG Teams of 3 6...

A. 10 Min to Practise Straddle N2W Balance Hold – B. 4x *4-6 SL Banded Good Morning into 6-8 BB Deadlift *only on the underactive side –...