General Warm-Up
Perfect Stretch x :45 / Side
Inchworm to Push-Up x 6
Russian Step-Ups to Box x 6 / Leg
10 Air Squat + 10 Jump Squat
A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Compare results to June 26, 2024.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
A. 10+2 rmu red band for hspu
first time with this reduced scaling very psyched. with a green band had 13 rds
B. done
16+4SHSPU
Scaled: BMU and 24kg kbs
A. 11 rnds scaled:
2 chest to bar + 2 strict dip
4 shspu
8 americn swing 24kg
1 and half round less than before, I think because I splitted the muscle up
B. Ok
14 rnds
A.
10+2 not RX (BMU & Kipping HSPU & 70 lb KB)