Thursday May 22nd



Gymnastic Kipping (15 Min Cap)


 1) Review and Practice Dead Bug and The Hollow Position from the floor. (5 Mins)

  • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
  • Legs and arms straight and together with toes and arms pointed.
  • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

 3) Hip Thrust From The Ground (5-10 Mins)

  • For this drill lie on the ground with legs up and bent at 90 degrees 
  • Thrust your hips to the ceiling and land with your feet are flat on the ground


Death by 10m

At the start of minute run 1 10m Sprint rest for remaining time
At the start of the second minute do 2 10m Sprints rest for remaining time
Keep increasing the number of sprints every minute until you cannot complete the alloted reps in that minute





Let Yourself Be Great via CFLA

Its An Inside Job via Whole Life Challenge

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