All Strength Day!
Chinups/Russian Twists/Hollow Holds
Every 2:30 x 5 Sets:
3-6 strict Chinups with a 3 sec negative (scale to just negatives)
20-30 russian twists with a DB or medball
:10-:20 Hollow Hold
Bent Over Row (10 Minutes to Complete)
Do this with a partner! You go I Go Style
8 sets of 8 Reps with a 3 sec lower on each rep
-When you finish a set your partner immediately picks the bar back up-
*Go light on these, they get real spice real quick!
*Guys try 75-95 lbs, girls aim for 55-75lbs
Keep the tempos and rest really strict! Don’t give yourself a ton of rest. We are purposely making this HARD!
Handstand Hold/Kipping Pullup
Every 2:00 x 4 sets:
:20 Handstand Hold
:30 of Pullup Practice (pick a small number to complete each set)
*Work on kip swings, kipping pullups, Chest 2 Bar, Muscle Ups etc… during the minute of practic
HS Walk, Wall facing, HS Hold, Ring Plank, Front Leaning Rest