Warm Up
Row or Assault Bike 3 minutes
Group Ankle Mobility
Then 2 Rounds of:
- Heels Touching Plate Loaded Squat x 5 @ 3111
- Hang from Bar 30 seconds
Workout of the Day
A. 4 Sets for Quality
- Rope Climb x 2-3 (work on legless and using legs)
- Alt Pistol x 6-10
- Freestanding Handstand Hold Practice
-(use partner assists to learn balance points and accumulate time upside down in the handstand)
B. 2 Sets for max reps/cals
- 3 minutes – Row or Assault Bike for Cals
- 2 minutes – Man Maker x max reps
- 1 minute – Double Under x max reps
Rest 3 minutes between.
man maker is push up, renegade row left, push up, renegade row right, power clean, shoulder to overhead.
