A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Kipping Handstand Push-Ups x 8-20 reps
B. Every minute, on the minute, for 24-minutes (8 sets):
Minute 1 – 30 Double-Unders + 8 Pull-Ups*
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
*Perform these as Chest to Bar if you are proficient at Pull-ups.
The 2015 Hawaii State Weightlifting Championship is this Saturday, October 24th! Please come down to Ward Warehouse stage and support our team of lifters. The event is FREE! Please wear your BLUE Paradise tee/tank!
10:45am (Session 2): Abi and Nikki
12:15pm (Session 3): Dana, Paige, and Coach E
1:45pm (Session 4): Kamu and Nate
3:45pm (Session 5): Dan W
5:45pm (Session 6): Coach Josh, Kris and Willis