It is time for a repeat from about a year ago. For those of you that remember this one look at your previous time in the zen planner app. And come in ready for a nice quick one.

The combination of run and handstand hold is always an interesting one. Trying to catch your breath upside down is a fun test and my shoulder feel really good after some handstand holds. I did this one right after Andi so the handstand hold offered a bit more challenge than last time.

If you are ready for a fun quick workout Thursday is the day for you. We look forward to seeing you on zoom and in the open gym.



QOD: Favourite fictional character?

Warm up

2 rnds 1 minute each

Os push ups

Leopard crawl

Plate hold

Samson lunge


Dynamic warm up


Hand stand holds

Running  or sub ( 30 burpees, 400m ski, 500m row, 600m airdyne, or 800m echo bike)


4 rounds

400m run

1 minute handstand hold

Cool down

Arm circles

Hip swings

Dragon and pigeon poses