Tuesday, 2/02/16

Cash In: 3 x 200 on the 2:30

Cash Out: 3×20 monkey hang from bar

 

Basic

Three sets of:

  • Kneeling Kettlebell Halos x 3-5 reps each direction
  • Rest 45 seconds
  • Overhead Squat x 6-8 reps
  • Rest 45 seconds
  • Dumbbell Renegade Rows x 5 reps
  • Rest 45 seconds

Three rounds for time of:

  • 15 Strict Handstand Push-Ups or Seated DB Presses
  • 20 Alternating Front Racked Reverse Lunges

Tabata…Eight sets of:

  • 20 seconds of Hollow Rocks or Holds
  • Rest 10 seconds

 

Performance

Five sets of:

  • Snatch + 3 Overhead Squats
  • Rest 2 minutes

Three rounds for time of:

  • 15 Strict Handstand Push-Ups
  • 20 Alternating Front Racked Reverse Lunges (135/95 lbs)

Eight sets of:

  • 20 seconds of Hollow Rocks or Holds
  • Rest 10 seconds
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