Prep
Equipment Required: Light KB, Orange/Blue, Jump rope
1) 5 Upward to Downward Facing Dog + Toe Touch
2) AMRAP 5:
– 5 Tall Kneeling KB Halos each
– 5 Banded Bird Dogs each
– 10 1-arm KB Row each
3) 3:00 Jump Rope/Double Under Practice
A1.
5 minutes
Accumulate 25 Reps. Rest as needed.
– Scale 1: Box Assisted
– Scale 2: 30-40 Assisted Ring Pull-ups
A2.
Strict Handstand Push Ups
5 minutes
Accumulate 25 reps. Rest as needed.
– Scale 1: Kipping HSPU
– Scale 2: HSPU Negatives
– Scale 3: accumulate 3:00 in Handstand Hold
– Scale 4: 30-40 reps Single Arm Z-Press each
B.
EMOM 20
Minute 1: 30 Double Unders
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 30 Double Unders
Minute 4: 15 Barbell Rows (95/65)
– Goal: Sustainable intervals – roughly 30s of work.
– Score = What’s your 90-day goal?
– Rx+: 70/53, Min 3: 20s max Bar Muscle-ups, 115/75#
C. (Finisher after class)
Banded Pushdowns with an underhand grip
4 x 25.
Rest 60s.