Thursday, January 3rd 2019

*Wear Long Socks. We have rope climbs.

Warm-Up: (7-10 minutes)
Practice DUs for 3 minutes
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
3-Way Banded Stretch

Skill:
Rope Climbs (15 Minutes)
3 Sets 4 Reps/Side of Rope Pull Ups
*Afterwards, Focus on Footwork

Hand Stand Push Ups (15 Minutes)
3 Sets 8-10 Strict
or
3 sets 8-10 Kipping Deficit HSPU
Scale: Focus on kicking up, and lowering yourself down. Use abmats to advance in the movement.

Workout Of The Day
5 Rounds For Time: 12 Minute Cap - Boogie ;-)
2 Rope Climbs
8 DB Snatch (50/35)
8 Handstand Push Ups

Scale:
5 Rounds For Time: 12 Minute Cap
6 Up & Downs
8 DB Snatch

10 Hand Release Push ups