Happy Birthday to a couple of special girls who share their birthday! Peppers is now a teenager, 13! Super Sarah just gained another year and another couple abs onto her 8-pack.
I hope you both get plenty of treats and pats on the head and belly rubs!
Workout of the Day
Every 90 seconds, for 12 minutes (2 Rounds):
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
2 Minute AMRAP X 6 Rounds
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets
Post your scores to Wodify!