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FRIDAY 20210108

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts
10 Banded Front Raises
Banded Shoulder Distraction Stretch

10 Internal/External Hip Rotations
10 Downward/Upward Dog Transitions
10 Super Bird Dogs

2 Rounds with a moderate dumbbell:
6 Strict Presses per arm
8 Single Leg Crossbody RDL


Strength and Skill

Every 1:30 for 12:00 (8 rounds):
5-8 Strict Handstand Push-ups (or Pike Push-ups, or L-seated DB Press)*

*Choose an option/weight that is challenging to complete unbroken.


FITNESS 20210108

As many rounds and reps as possible in 12 minutes:
6 Strict Pull-ups or 9 Ring Rows
9 Burpees
12 Deadlifts (115/85#)

Scoring: Rounds + Reps


PERFORMANCE 20210108

As many rounds and reps as possible in 12 minutes:
6 Bar Muscle-ups or 9 Chest-to-Bar Pull-ups
9 Burpees Over Barbell
12 Deadlifts (155/105#)

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 12 minutes:
6 Strict Pull-ups or 9 Ring Rows (or 9 KB/DBRows/arm)
9 Burpees
12 Deadlifts (115/85#) or 12 Kettlebell Swings

Scoring: Rounds + Reps

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