Skill
AMRAP in 7 minutes
5 strict pull-ups
:30s plank hold

Today’s skill work is a little different than usual. You’ll have seven minutes to work through as many reps as possible of a twenty second plank hold and 5 strict pull-ups. Use a band for the pull-ups if needed or grab a set of rings for ring rows instead. Make sure you are somewhere in view of the clock each time you settle in for your plank hold!

Workout of the Day
7 rounds with one minute at each station
calories on bike or rower
air squats

You’ll have your choice of bike or rower today for this interval style workout. Do your best to push the pace on the machine you choose and see if you can catch your breath and recover a bit on the air squats. Your score will be total reps at the end of fourteen minutes. If classes are large those who are comfortable can pair up and share a machine.

standard: air squats
rx: air squats
sport: pistols
overachiever: pistols