In Blog, Workout of the Day

Pre-Class Mobility and Gymnastics

4-5 Sets of Handstand Walk, Hold, or Hollow Hold Practice [0:30 work]

3x sets of 2-3 Rope Climb Progressions, Legless Rope Climbs, L-Sit

In-Class Session

Primary Strength

2-3 sets each to build up to a Max Effort Bodyweight

Strict Pull-Ups

Push-Ups / Handstand Push-Ups

Workout of the Day


Three Rounds for Time

400m Run [Rx+800m]

21x KettleBell Swings [Rx: 35/53, Rx+: 53/73]

12x Pull-Ups [Rx+: Bar MU]

Post Class Accessory Work

3 sets:

1:00 Chinese Plank

8x Each W/Y, Reverse Flys, and Shoulder Extensions @C.O.S.

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