Author: kat

Michael 3 rds 800 m run 50 hip extensions 50 ab-mat sit ups (mod run to 1000m row)

Skill-work: HandStand Hold  3 X 1 Min Rest 1 Min In Between  Then: Every Min On The Minute for 8 Minutes  Pick a Doable Number of Strict HSPU to Complete …

Skill-work: 3 Sets Completed As a Super Set  1:30 Between Rounds  10 Heavy Barbell Step Ups (20”) 12 Weighted Hip Extensions  Conditioning: “Jackie With a Twist “ 100 Thrusters (65/45)…

Skill-work: 12 Minutes  Work to 5RM Bench  At the Finish of each attempt complete Max Strict Ring Dips  Conditioning:  Sprint to Rest  6 Rounds at All Out Intensity  10 HP…

Skill-work: 2 Rounds  20 GHD Sit-ups  20 V-ups  20 Ring Out and Backs ( Like a rollOut on Rings)  20 Hollow Rocks or 30 sec Hollow Hold  Conditioning:  50-40-30-20-10 Row…