Workout of the Day Nate Complete as many rounds and reps as possible in 20 minutes of: Muscle Up x 2 HSPU x 4 KBS x 8 (70/44) OR Partner Nate: In teams of 2, partners alternate movements to complete as many rounds and reps in 20 minutes of: Muscle Up x 2 HSPU x …
Warm Up Row or Bike 3 minutes Dynamic Drills Then 2 Rounds of: SA OH KB Reverse Lunge x 5 per Deadhang to Active Arch x 3 Bear Crawl x 1 length Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 20/15 Cals Station 2 …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 15 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed) …
