"SHOT CLOCK"

MOBILITY

  • 0:30 Spiderman Stretch
  • 0:30 Runners Lunges
  • 0:30 Adductor Stretch
  • 0:30 Pigeon Pose
    [all on one leg then all on the other]
  • 1:00 Squat Hold

 

ACTIVATION
2 Rounds. . .

  • 0:30 Single Leg Hip Bridge (0:15 each side)
  • 1:00 Plank
  • 0:30 Single Leg Plank Lift (0:15 each side)
  • 0:30 Tempo Squats

PART 1: BACK SQUAT
Build to Heavy Set of 10

  • Back Squats

    *Score = Heaviest Load

 

PART 2: "SHOT CLOCK"
AMRAP 12:

  • 1 Ring Muscle-up
  • 15 Wall Balls (9/6)
  • 2 Ring Muscle-ups
  • 15 Wall Balls (9/6)
  • 3 Ring Muscle-ups
  • 15 Wall Balls (9/6)
  • ...
  • [Add 1 Ring Muscle-up Each Round]

    *Score = Rounds + Reps
    *If you complete the round of 7 Ring Muscle-ups + 15 Wall Balls and gets 5 Ring Muscle-ups in the round of 8. . . your score would be 7 + 5

COOLDOWN 

MOBILITY

    • 1:00 Lying Chest Opener Stretch

 

AFTER CLASS

Wall Walk Practice
5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off