ON RAMP Sunday: September 21, 2014

Class @ 10:15 a.m & 11:15 a.m.

(A) Soft Tissue Work (5 min)

  • Upper Back
  • Lats
  • Chest
  • IT Band
  • Quats
  • Glutes

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds (5 min)

  • Hollow Body
  • Superman
  • Front Support

(D) Skill: Handstands (5 min)

  • 10x Scorpion Kicks
  • 5x Wall Climbers

(E) Barbell Movements (15 min)

  • Deadlifts
  • Sumo Deadlifts
  • Power Clean
  • Press
  • Push Press
  • Back Squat
  • Front Squat
  • Overhead Squat
  • Thrusters

(F) Skill: Wall Balls (5 min)

  • 40 Wall Balls for Time

(G) Skill: Burpees (5 min)

  • 4 Rounds, 20s On, 10s Off: Max Burpees

(H) Skill: Row (10 min)

  • 4-10x 125m Row Sprints

Anne. Burpees. Photo by Rafael Vega