Weightlifting
OPTIONAL STRENGTH OR SKILL DAY :15 Minutes to work these two skills or a strength missed from earlier in the week.
Muscle-ups (4-8 Ring Muscle-Ups)
(Take time to learn the low transition drill, work on your high ring kips, and strict pullup/dip strength)
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Handstand Walk (50-75 Foot Handstand Walk)
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
–
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
60 Double Unders
50m Walking Lunge
15 Deadlifts (225/155)
60 Double Unders
50m Walking Lunge
15 Deadlifts (225/155)
Accessory Work
See Instagram for details and complete on your own after class ends.