Holiday hours this week: No 1830 on Thursday (12/31) and no 0600 or 0900 on Friday (1/1). We have a regular schedule otherwise!
Strength
A. 3 sets, not for time:
- 6-12 Strict Handstand Push Ups
- 3-6 Bar Muscle Ups*
- 10 Hollow-to-Arch Rolls
*Sub 6-12 Ring Rows + 6-12 Push Ups
B. 3 x 10 Bent-Over Double KB Row (1 minute rest between sets)
Conditioning
4 rounds:
2 minutes to complete:
- 100 Double Unders
- Max Alternating DB Snatch (70/40)
Rest 2 minutes
Score is total reps DB snatch.
Mobility
2 minutes each side, banded lat stretch.