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Thursday

May 3, 2018

Warm up 

Coach Led 

 

Strength / Skill

 

:30 s x 3 rounds 

 

Partner holds in handstand ** If you are finding balance have your partner back off enough**

 

16 - 20 x 3 rounds 

Kipping pull ups 

 

10 reps each side x 3 

Shoulder touches 

 

8-10 x 3 rounds

Strict dips on rings or boxes if you need

 

 

Workout of the day 

7 KBSAR swings / arm 

7 KB jerks / arm 

7 SAOHS / Arm 

 

15 min AMRAP

 

* Each set must be unbroken* 

 

Pick weight

 

For example first is single arm Russian swings you just perform all 7 on one arm unbroken and then next arm unbroken. If you fail you must restart that set of 7.

 

Hard work, good eating, dedicated training 

 

 

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