Saturday, April 20th 2024

WARM UP

3x

:30 Hard Bike or Ski

10 KB Swings

:20 Dead hang

MOVEMENT/MOBILITY – MB, pull up bar

50′ OH KB Carry

:30 spiderman stretch

:30 Puppy Dawg

6 KB Jefferson Curls

8/8 single leg hip thrusts

8 KB Push Press

8 Goblet Squats

6 Strict Leg Raises

6 Kipping Knees to chest

4/4 single leg TTB

5 Push ups + :05 hold @ bottom

PRIMER –

1 Rope Climb

3 HSPUs of each variation

5 T2B

QUATERFINAL WORKOUT #3

For time:

3 rounds:
   10 handstand push-ups
   20 toes-to-bars

2 rounds:
  10 strict handstand push-ups 
   5 rope climbs,15 feet

1 round:
   10 chest-to-wall handstand push-ups 
   20 muscle-ups

Time cap: 15 minutes

Mods

HSPUs – Push Press

SHSPUS – DB Strict Press

WFHSPUS – Box Pike HSPUs

Rope Climbs – 10 Ground to Standing or 15 Strict Pullups

Ring Muscle Ups – Strict or banded Dips

QUARTERFINAL WORKOUT #4 is MONDAY – so don’t come do it on Sunday