Warm up
20 second L sit
20 second L hang
20 second overhead squat hold
Conditioning
For distance
EMOM til failure
5 ring dips
5 hang power snatches 75/55
5 strict sit ups
Scaling-Intermediate
Ring dips by keeping feet on the floor
Power snatch an empty bar
Beginners
Bench dips-2xs the reps
Plate floor to overheads
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...
Comments