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.