7 minutes for skill: Straight leg fall-outs x 3 Arch hold x 30 seconds Bar kip swings x 10 Don't rush through the movements, focus on solid positioning throughout
Every 90 seconds perform: 4 total rounds of each (12 total minutes) 1st 90 seconds: Supinated Pull-up x 5 (30X0) -assist with bands or feet as needed -full stretch at bottom of pull-up Attempt to maintain hollow position throughout -add weight if able 2nd 90 seconds: Dip x 5 -Assist with feet as needed -Sub rings if possible
Metcon (AMRAP - Rounds and Reps)
Partner Workout As many rounds possible in 18 minutes of: 40 (total) split jumps 20 tuck-ups 10 wall walks *reps should be split evenly between partners *only 1 partner works at a time
Dumbbell Waiter's Walk (3x20 meters/arm) *elbow bent
Handstand Shoulder Taps (3x3-5 taps/side)
*Maintain mid-line *Utilize the hardest variation you can while maintaiing technique.
Dumbbell Triceps Skull Crusher (3x8 tempo 30X0)