Grab a Partner go round and round
Warm Up/Mobility
Warm-up
2-3 Sets
1:00 cardio
15 Ring Row
0:30 handstand hold
10 step ups (moderate height)
5 Single Arm kettlebell presses (moderate) (Each side)
5 Single Arm Russian kettlebell Swings (moderate) (Each side)
5 Front rack single arm kettlebell step back lunges (moderate) (Each side)
5 Front rack single arm kettlebell waiters squats (moderate) (Each side)
1:00 cardio
15 Ring Row
0:30 handstand hold
10 step ups (moderate height)
5 Single Arm kettlebell presses (moderate) (Each side)
5 Single Arm Russian kettlebell Swings (moderate) (Each side)
5 Front rack single arm kettlebell step back lunges (moderate) (Each side)
5 Front rack single arm kettlebell waiters squats (moderate) (Each side)
1 Set: (at workout pace)
2 Step Back Lunges (at workout weight)
2 Muscle Ups
20’ handstand Walk
2 Hang Power Cleans at workout weight)
2 Box Jumps (at workout height)
2 Deficit Handstand Push Ups (at workout depth)
2 Front Squats (at workout weight)
Metcon
Metcon (Time)
20 Front Rack Step Back Lunges (155/105)
20 Muscle Ups
200’ handstand Walk
20 Hang Power Cleans (155/105)
20 Box Jumps (30"/24")
20 Deficit Handstand Push Ups (6"/4")
20 Front Squats (155/105)
20 Muscle Ups
200’ handstand Walk
20 Hang Power Cleans (155/105)
20 Box Jumps (30"/24")
20 Deficit Handstand Push Ups (6"/4")
20 Front Squats (155/105)
-Rest until 20:00-
10 Front Rack Step Back Lunges (155/105)
10 Muscle Ups
100’ handstand Walk
10 Hang Power Cleans (155/105)
10 Box Jumps (30"/24")
10 Deficit Handstand Push Ups (6"/4")
10 Front Squats (185/125)
1st TC:18 Min (2:00 minimum rest)
2nd TC: 10 Min
2nd TC: 10 Min
Finisher
Metcon
3 Sets:
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
Metcon (Weight)
3 sets:
Back Rack Reverse Lunge 20(1st) 14(2nd), 10 (3rd) total reps (move down in reps and up in weight each set)
6/6 Single Arm DB Row with 2 second pause at the top of each rep
Back Rack Reverse Lunge 20(1st) 14(2nd), 10 (3rd) total reps (move down in reps and up in weight each set)
6/6 Single Arm DB Row with 2 second pause at the top of each rep
Post Workout Mobility
5:00 Corpse Pose
Banded Hip Activation