We missed our SLIPS on the weekend as we struggled to shoe-horn our Snatch workout into a one hour class but happily Monday’s 20 minute AMRAP provides an opportunity to get caught up.

Equipment:
Dumbbells or alternative

Warm Up: SLIPS
Stretching
2 rounds
1 min Hanging Hold
1 min Goblet Squat Hold

L-Sits
2 rounds
1 min Hanging L-Raises
1 min Seated L-Hold

Inversions
4 min AMRAP
Max Crow Pose
Max Headstand
Max Handstand

Planks
1 min Centre
1 min Right Side
1 min Centre
1 min Left Side

4 mins Scales

Tech
Pull Up/Bent Over Barbell Row
Weighted Sit Up
Squat

WOD
20 min AMRAP
5 Strict DB Pull Ups
10 DB Sit Ups
15 Dbl DB Squats

Cool Down
Belly Breathing face Down
Kneeling Head Nods/Rotations
Scap Rock
Upper Body Roll
Lower Body Roll
Full Body Rock