Kickball this Saturday! Come have fun!


AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid positioning throughout) 3-position strict muscle-up drill (3 second pause in each position) Hollow slide-outs x 3-5 Bar kip swings x 10


Every 90 seconds perform: 4 total rounds of each (12 total minutes) 1st 90 seconds: Supinated Pull-up x 7 (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 7 - Assist with feet as needed - Add weight if able - Sub with rings if needed

12 minute AMRAP: 3 wall walks 6 burpee box jumps (30/24) 9 toes to bar

Extra Work

a. Dumbbell Waiter's Walk (3x25 meters/arm)

elbow bent

b. Handstand Shoulder Taps (3x3-5 taps/side)

Maintain mid-line Utilize hardest cariation you can while maintaining technique

c. Dumbbell Triceps Skull Crusher (3x12 tempo 30X0)

low incline


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