Pre Work: 10 min Skill Sesh!
Pick a Muscle up or HSPU to focus on. Ask your coach for help with progressions, modifications, and alternate moves.
Pick a Muscle up or HSPU to focus on. Ask your coach for help with progressions, modifications, and alternate moves.
WOD: 20-18-16-14-12-10-8-6-4-2
after every set complete 10 cal row (a sub is 100m sprint)
American KB swing
Weighted Sit up (use KB or a medball)
after every set complete 10 cal row (a sub is 100m sprint)
American KB swing
Weighted Sit up (use KB or a medball)
Post Work: 2-3 rounds:
1min Plank
:30 sec right side plank
:30 sec left side Plank
Then…
Crossover Symmetry
1min Plank
:30 sec right side plank
:30 sec left side Plank
Then…
Crossover Symmetry
Results: 17:19rx
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