Redefine what it means to hang out with friends!

Redefine what it means to hang out with friends!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
(10 minutes. *New Athletes walk through all the movements of the workout with Coach)

2. πŸ†πŸŽ“β€œTeam Open Testβ€πŸŽ“πŸ†
In teams of two:
100 Wallball 20/14
100 Double Unders
80 Box Jump 24/20”
80 Toes to Bar
60 Chest to Bar Pull-ups
60 Burpees over Bar
40 Cleans 145/98
40 Push Jerk 145/98
20 Snatch 145/98
20 Ring Muscle Up

πŸ‘‰Divide Reps evenly, One Athletes works at a time. Both athletes must complete their reps for the exercise before moving on to the next exercise.

LIII: as Rx’d
LII: Scale Wallball, box height as appropriate. Practice DUs for 1:00 per athlete. Sub Toes to Ceiling or straight leg raise, regular pull-ups/banded pull-ups or ring rows. Scale barbell to 95/63 or as appropriate for both teammates. Sub 2:1 Dips for RMU.
LI: Athlete is responsible for:
30 Wallball
1:00 DU Practice
20 Box Jump
20 Toes to Ceiling
15 Ring Rows
15 Burpees
10 Muscle Cleans
10 Push Press
5 Muscle Snatch
5 Dips

Have fun!