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Getting sweaty and working the metabolic conditioning in this optional active recovery piece.  With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!

Thursday's schedule is as follows:

5:30am - At Box
6:30am - At Box
7:30am - At Box
9:30am - At Box
Noon - At Tolleson Park
4:30pm - Open Gym at Box
5:30pm - Open Gym at Box
6:00pm - At Tolleson Park

A. Metcon (No Measure)
7 Rounds

1 min - Muscle Up Progression
1 min - Pistol Progression
1 min - Hand Stand PU Progression

MU PROGRESSION
1- Hollow / Arch
2- Kip Swing
3- Big Kip Swing
4-Toes to Bar
5- Hip to Bar
6-Muscle Up

PISTOL PROGRESSION
1- Air Squat
2- Narrow Air Squat w/ plate
3- Narrow Air Squat
4- Pistol to a bench
5- Pistol to MB w/ plate
6- Pistol to MB
7- Pistol

HANDSTAND PU
1- Z Press
2- Push Up
3- HSPU piking from the floor
4- HSPU eccentric piking from box
5- HSPU piking from box
6- HSPU eccentric from wall
7- HSPU from wall

At Home / Core

7 Rounds
1 min - Hollow Rocks
1 min - Strict Knees to Elbow
1 min - AMRAP - 5 Push Ups + 25' bear crawl

B. Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute