Scheduling Reminder: We are on a holiday schedule, Monday, January 15th - 8:30am and 10:00am classes only!
A. Two sets, not for time, of:
Bar Muscle-ups x 6-10 reps
Kipping Handstand Push-Ups x 12-15 reps
Double-Unders x 30-50 unbroken reps
For each of these movements, work on movement efficiency – make these as effortless as possible. You know that we don't perform kipping handstand push-ups often, but we need to make sure you’re prepared if they come up in the Open.
B. In pairs, alternating full rounds, complete 5 rounds each, of:
Row 500 Meters
10 Bar-Facing Burpees
10 Shoulder to Overhead (135/95 lbs)
C. Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed