12.27.18-Bring a Friend!


12.27.18-Bring a Friend Thursday!





Every 3 minutes, for 18 minutes (two sets of each):


Station 1 – 3 Minutes of Rope Climb Skill Practice


(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)


Station 2 – 3 Minutes of Handstand Walk Practice


(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)


Station 3 – 3 Minutes of Muscle-Up Skill Practice


(pick a progression to work on the aspect of your muscle-up that needs the most work)




B. Conditioning


Two sets for max reps:


3 Minutes of Assault Bike (or Rowing)


2 Minutes of Dumbbell Push Press (55/35 lb DBs)


3 Minutes of Rowing (or Assault Bike)


2 Minutes of Ring Dips