070921



Ankle Crush 
Runner's Stretch 
Arm Circles x20

Handstands x00:36 x2

KOT Elevated Lunge 20"x10 es 

Superset A:

Headstands Near Wall :24x4

Bosu Squat  x6x4

Superset B:

Rolls Rt 20 (forward and back)

Upside-down BOSU Surf Sq x3

Rolls Left 20 (forward and back)

Upside-down BOSU Surf Sq x3

CROW x12 count c2

Upside-down BOSU Surf Sq x3x2

Superset C:

Staddle ARound World (SAW) x 20

(10 es)

Dips x6

SAW x 15 right

Dips x6

SAW  x15 Left

Dips x6

SAW x5 (es for power)

Dips x6 

Stabs rt x10 breathes x3

Stabs left (one foot down) x5x3

Superset D:

Chin Up Hold :24

10" Step Downs x6x2 (12 es)

Chin Up Hold :24

10" Step Downs 10Lb Bumper x6x2 (12es + plate at arms length)

Chin Up Hold :24