WARM UP
2 ROUNDS
50 Single Unders
10 BW GM
10 Hand Over Hand Ring Rows
6 Inchworm + Push-Up
2 ROUNDS
30 Single-Single-Doubles→25 Double Unders
10 KB DL→10 Russian KB Swings
10 Strict Knee Raise→6 Knees to Elbow
10 Pike Push-Ups→6 Pike Push-Ups
WORKOUT
EMOM x 16 MINUTES
MIN 1 – 25 Double Unders + Max Handstand Push-Ups
MIN 2 – 25 Double Unders + Max Russian KB Swings (70/53)
MIN 3 – Max Rope Climbs
MIN 4 – Rest
(Score is Total ‘Max Reps’)
EXTRA CREDIT
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Strict Press*
10-10-10
*Start Light and build to something Moderate.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
15-20 Banded Lat Pushdowns
-Rest :30-
5-7 Strict Pull-Ups*
*Option to use band for assistance or add weight
-Rest as Needed b/t Sets-
(No Measure)