WARM UP / MOBILITY
With a light to moderate Kettlebell:
2 rounds of:
Right side: 20s Arm bar, Turkish get-up (Stand), 3 strict press, 3 windmills, return to the floor and repeat on Left side.
Then 2 rounds of:
5 Single leg RDL/side (Hold KB in opposite hand)
10 KB Swings
—
Banded shoulder stretch: Overhead + Extension
—
2 rounds of:
Right side: 20s Arm bar, Turkish get-up (Stand), 3 strict press, 3 windmills, return to the floor and repeat on Left side.
Then 2 rounds of:
5 Single leg RDL/side (Hold KB in opposite hand)
10 KB Swings
—
Banded shoulder stretch: Overhead + Extension
—
Spend 8-10 min reviewing / tech / practice:
Kipping HSPU / Muscle-ups / Low or Jumping transitions
Kipping HSPU / Muscle-ups / Low or Jumping transitions
WOD A
NATE
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)
—
Sub the 2 muscle-ups for 4 Pull-ups + 4 Dips
Sub Piked HSPU or Seated DB Press
Sub Piked HSPU or Seated DB Press
Optional / Accessory
3 rounds NFT:
15-25 x GHD Sit-ups
20-25 x Banded tricep press down
45-60s x Face up Chinese plank hold (weighted if possible – plate on lap)
15-25 x GHD Sit-ups
20-25 x Banded tricep press down
45-60s x Face up Chinese plank hold (weighted if possible – plate on lap)
