Next Foundation, Starts July 7th! DM Coach Cara. [email protected] if you have any friends or family that are interested in joining the communitty!

3 Rounds; 30 on/ 15 off; (7 minutes)

Handstand Hold facing wall
– Choose any angle you can wall climb safely into and out of position with control!
Wall Squat with goblet pulse
– Using a light Kb, Db or Plate
Flexed Arm Hang
– Hold for as much of the 30 seconds as possible, rest when needed

Seated Strict Press

– Using bench with no squat rack
– Building to a heavy set of 5 for the day
– Take 8 sets, perform 1 set every 90 seconds
– Recording max load
– If you find heavy prior to completing all 8 sets, drop down 25% and complete sets of 5 at that weight for remaining sets!

Tabata: 20 on/ 10 off X 8 Rounds at each station;

8 Rounds X Single Arm Snatches, alternating
8 Rounds X Pushups, any style
8 Rounds X Bike for Calories

*Recording total reps/calories completed for each station.