6.27.19-Bring a Friend Thursday!


6.27.19-Bring a Friend Thursday!




Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:


Station 1 – Rope Climb Technique Work – no more than 4 ascents


(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)


Station 2 – Freestanding Handstand Hold Work


(use partner assists to learn balance points and accumulate time upside down)


Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.


B. Conditioning


For time:


1000 Meter Row


30 Strict Handstand Push-Ups


50 Pull-Ups






1000m Row


30 DB Seated Press


40 Ring Rows