December 10, 2019 – Fitness

Warm-Up.
Overhead Movement Prep

Followed by…

10 minutes of Handstand Play (holds, walks, wall climbs, etc.)

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)