(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018


Performance & Fitness


Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 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 2 – Supine Ring Rows x 10-12 reps

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 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)


Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (135/95 lbs)



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