Skip Rope for 2 minutes

Crossover Symmetry

Mash Lats on a roller


Banded Lat Stretch

15 Dislocates

10 Good Mornings

Zombie Walks down

Butt Kickers Back

2 Wall Walks

Couch Stretch 1 minute each side

Review movements


Strength and Skill:

Every 2 minutes, for 12 minutes (2 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps (goal is to establish a 3-RM)  OR Supine Ring Rows x 10-12 reps

Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)  OR Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit x 60 seconds  (accumulate the time if you’re unable to maintain this position unbroken) OR Hollow Hold x 60 seconds


Fitness and Performance:

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds



LAX to Shoulders and Pecs

LAX to Plantar Fascia

Roll Posterior

Mash Calves/Achilles

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