Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

15 Dislocates

10 Kipping Swings

5 Strict Pullups

5 Burpees

 

Skill Practice Work:

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

Station 1 – 4-8 Ring Muscle-Ups  OR Supine Ring Rows x 10-12 reps
Station 2 – 50-75 Foot Handstand Walk  OR Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit OR Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

 

Fitness:

Five rounds for time of:
400 Meter Run
10 Strict Pull-Ups

Performance:

Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

**18 Minute time cap.

 

Mobility:

Mash Lats on Roller

Cobra Pose

Couch Stretch

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021