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NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park

Prehab

Recommended Warm Up (15 Minutes):

400m Run

-Then- 

2 Rounds:

10 Push Ups 

10 Shoulder Rolls (pvc)

10 Kip Swings

-Then-

10 Leg Swings Each Leg

:30 Handstand Hold

MetCon

15 Minute AMRAP:

300m Run

50’ Handstand Walk

7 Muscle Ups

Strength

Bench Press (15-20 Minutes)

3 x 5 @ 75% of 1RM

*Get 5 good sets of 6-10 Chest to Bar Pull Ups in between sets of your bench press.  Use a band if needed!

Cash Out:

Accumulate 100 Hollow Rocks or Accumulate 2:00 in a Hollow Hold on the ground.

Skill Work