Warm-Up.
Static Hang on Rings x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups on Rings x 10

Followed by…

Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against … Read More

Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
40 Dumbbell Thrusters
20 Strict Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 … Read More

Warm-Up.

Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) … Read More

For time:
21 Calories of Assault Bike, Rowing or Ski Erg
21 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Calories of Assault Bike, Rowing or Ski Erg
15 Strict Handstand Push-Ups or L-Seated Dumbbell … Read More