One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps
Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps
A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
https://youtu.be/AYR_0XzzBGY
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
Did this on Friday.
12 rounds RX. Haven’t done a MU in about 18 months due to some weird shoulder injury at the end of 2021.
9 rounds total today. Don’t have room to do muscle ups so instead did…
4 strict pull ups
4 dips
4 strict press with 35’s DB
8 Kb swings
A: RX 11 + 2 MU
– Tough to keep consistent pace.
A. Nate RX 53 lb kb, 16 rounds unbroken hand stand s til last two rounds, and 2 dips .. 16.2
B.
Russian or us kettlebell swings?
kettlebell swings!