Hold on Tight

PreHab: scap pull-up, scap push-up, lat pulldown, tricep ext

Warm-up: Rope Turns, KB Complex

Movement Review: 

Skill Strength: 3x
3.2.1.
Chest to Bar Pull-ups (Assisted, Strict, L-Hold, Weighted)
Dips (Assisted, Box, Rings, Weighted)
Total Reps=18

WOD: 

Rx: AMRAP 15mins
20 Pull-ups
40 KB Swings
60 Double Unders

RX+: AMRAP 15mins
7-10 Muscle-ups
40 American KB Swings
60 Double Unders

Option 1: AMRAP 15mins
12-15 Pull-ups
40 KB Swings
25-40 Double Unders

Option 2: AMRAP 15mins
15-20 Ring Rows
25 KB Swings
60-150 Single Unders

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!