Warm Up
AMRAP x 8 MINUTES
12 Reverse Lunges
10 Step-Ups
:20 Hollow Body Hold
:20 Superman Hold
Skill
3 SETS
:30 Pronated Active Hang
-:30 Rest-
:30 Supinated Active Hang
-:30 Rest
1:00 Mixed Grip Hold*
-1:00 Rest b/t Sets-
*One hand will be Pronated one hand will be Supinated.
At the :30
mark switch hands.
Workout
EMOM x 16 MINUTES
MIN 1 – :45 KB Goblet Reverse Lunges
MIN 2 – :45 Single DB Hollow Body Flutter Kicks
MIN 3 – :45 Single DB Front Rack Step-Ups *
MIN 4 – :45 Mixed Grip Hold**
*Single DB optional.
**Hold DB in Suitcase position and KB in Front Rack position.
Switch sides every round.