Warm-up Drills
I. Run 400m or Row 500m
II. 2-3 Rounds of
5 x Dead-Hang Pull-Ups or Ring Rows
7 x Push-Ups
10 x Air Squats
III. Mobility
“Interval Nate”
Picking your interval of choice (:60, :90, 2:00 or 3:00), complete one (1) round per interval of the following for 18:00 total:
2 x Muscle-ups (Bar or Ring)
4 x Handstand Push-Ups
8 x American Kettlebell Swings (32kg/24kg)
Scaling for Muscle-ups is 2:1 or Pull-ups or Ring Rows
Post scores to comments.
7 rounds (Jumping Ring Muscle Ups/Stink Bugs/16kg)
3 rounds of 2:00 intervals, 4 rounds of 3:00
Nate: 6 rounds (Pull-ups/HSPU w/1 abmat/24kg)
“Interval Nate”: 9 rounds PUs/SBs/24kg