WARM UP – MOBILITY
Tabata row, ski, or bike – warmup pace to start but gradually build pace over the 8 sets.
–
2 sets, 8-10 reps each:
Ring rows / pullups (strict, kipping, ring etc.)
Bench dips / dips (bar, ring)
Hollow rocks / V-ups
1-2 Wall walks / Kick to handstand and/or HSPU
Light KB swings
WOD A
NATE
20 min AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg
NATE – SCALED
20 min AMRAP:
4 Burpee Pull-ups
4 Handstand push-ups
8 Kettlebell swings 24/16kg
DOUBLE NATE
20 min AMRAP:
4 Muscle-ups
8 Handstand push-ups
16 Kettlebell swings (32/24kg)
—
– Ring muscle-ups for Rx
– HSPU can be kipping or strict
WOD B
TABATA BIKE
TABATA SKI
TABATA ROW
Tabata row, ski or bike.
– All-out, score = lowest round
– Reset machine every round
ACCESSORY
3 Super sets:
10-12 Double DB bicep curl to shoulder press
10-12 Double DB bent over rows
– rest 1:30-2 mins –
