Run or Row

Crossover Symmetry

15 Hollow Rocks

15 Squats

10 Dive Bomber Push ups

Crab Walk Down

Samson Lunges Back

10 GHD Situps

Handstand Practice

5 Strict Pullups


Skill Work:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups 2-3 reps

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps



Three sets for max reps of:

60 seconds of Burpees to 25# plate
Rest 60 seconds

60 seconds of Box Jump or Step-Overs
Rest 60 seconds

60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds

60 seconds of Toes to Bar
Rest 60 seconds

***Track total reps for score



Mash Lats on Roller

Roll Posterior

Couch Stretch

Banded Hamstrings

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