Tuesday 5.8.18

Essentials:
A.
4 Sets
Feet on Rower Pike Slide x 5-7 reps
Rest 15 sec
Feet on Rower Pike Slide Hold x 20-30 sec
Rest 15 sec
Hollow Body Hold x 20-30 sec
On the 3min Mark

B.
10 Sets
Dumbbell Hang Power Snatch x 3 per Arm
Jumping Pull Ups x 10 Reps
On the 2:30min Marks

Fitness:
A.
4 Sets
Handstand Hold x 20-30 sec
Rest 15 sec
Handstand Push Up Negative x 3-5 reps
Rest 15 sec
Hollow Body Hold x 20-30 sec
On the 3min Mark

B.
10 Sets
Kettlebell Hang Power Snatch x 3 per Arm 55/35
Kipping Pull Ups x 7-10 Reps
On the 2:30min Marks
RX+: Chest to Bar

Performance:
A.
4 Sets
Nose to Wall Strict Handstand Push Up x 3-10 reps
Rest 15 sec
Parallette Handstand Push Up Negative x 3-5 reps
Rest 15 sec
Ring Saw x 7-10 reps
On the 3min Mark

B.
10 Sets
Kettlebell Hang Power Snatch x 5 per Arm 70/55
Kipping Chest to Bar x 10-14 Unbroken reps
On the 2:30min Marks