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0:00-0:10
Warm up: Coach led dynamic warm up
Pre-Mobility: Partner hanging t-spine 2x 30s

Health and Fitness:
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps
Station 2 – L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Forward Lunges x 20 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups or ring rows
10 Push-Ups
15 Wall Ball (20/14 lbs)
Classic:
A.Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 2 ascents (continue rope climb practice from last week)
Station 2 – Strict Handstand Push-Ups x max unbroken reps or HSPU Negatives or L-sit DB Presses
Station 3 – Alternating Pistols x 20 reps or Alternating forward lunges x 20 reps

B.Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Push ups
15 Wall Ball (20/14 lbs)