Monday 2.7.22


10 min AMRAP

1 min cardio

3 inchworms

10 Air Squats

10 Light DB Press

10 Light KBS

5 Push-ups/HSPU

3-5 Ring Dips/Box Dips

10 Bent DB Rows


20 Banded Pull Aparts

5 IYTs

1 min per side: Childs Pose w/ Hands walked to the side

:30 Lying Shoulder t Stretch


Back Squats to a Med Ball


Use a Med Ball with plates stacked underneath it to the correct height for you. This will ensure proper depth on every Rep. Do not lose tension and sit on the ball- just touch it and come back up. **You may have to use less weight!!!***


2 Rounds of “Nate”
250/200 Meter Row

1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 American Kettlebell Swings 70 / 53 lb

Stimulus: Choose modifications that allow you to go unbroken on the movements. The row should take about a minute. Shooting for 5ish rounds.

*Scaling Options for Ring MU: Bar MU, C2B Pullups + Ring Dips, Pull-ups + Dips, Ring Rows + Dips

*Scaling Options for HSPU: :20 Handstand Hold, Pike Push-up, Push UPS (we are doing strict press tomorrow, so avoid that)


3 Sets Not For Time:
1 Legless Rope Climb or Rope Climb
:30 Second L-Sit on Rings
50ft. Heavy Farmers Carry

*Legless Up & Down or scale to Legless Up and Not on the way down