Friday, February 2, 2018

Warm up x 10 minutes

A.Windmill Progression #1 x 1 length (non dynamic or static hold x 30 sec)

step behind x 1 length

Windmill progression 2 or repeat #1 progression

Step Behind x 1 length (just do your best to tuck the knee behind and go as deep as you feel comfortable). As you warm up, you will probably be able to pass through a deeper range of motion.

B. For Time: 

Double-Unders x 60
Kettlebell Swings x 30 55/70 lbs
Ring Dips x 4-8
strict chin ups x 4-8
Row 1000 meters
Ring Dips x 4-8
strict chin ups x 4-8
Kettlebell Swings x 30 55/70 lbs
Double-Unders x 60

NOTE: UB pulling options:

jumping ring chin ups x 6-8

Ring Rows - no hinge @ 21x1 x 8-10

UB pushing options

jumping ring dips