May 27, 2022 – Performance

PERFORMANCE 

Warm-Up.

Every minute on the minute x 6 minutes (2 sets)
Station 1 – Passive Supinated Hang on Pull-up Bar x 30-45 seconds
Station 2 – Handstand Hold on Wall x 30-45 seconds
Station 3 – Glute Bridge Walkouts x 30-45 seconds

Followed by…

Two sets of:
Ring Row x 10 reps
Piked Handstand Push-up x 8 reps

Kettlebell Swing x 6 reps

Then…

A.

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)

Compare results to January 24, 2022

B.

Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(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