FITNESS
A. 3 rounds:
30-45s pike handstand hold on box
-Rest 30s
10-15/side half-kneeling bottoms-up KB press
-Rest 30s
30-45s hang from rings or pull-up bar
-Rest 2 min
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that KB press feels more like “activation”
•Bottoms-up half-kneeling KB press
B. 20 min AMRAP:
10 reverse DB front rack lunges, alternating
8 lateral burpees over the DBs
10 reverse DB front rack lunges, alternating
8 ring rows
Training notes:
•This is a variation of Open workout 17.1
Record reps completed.
PERFORMANCE
A. 3 rounds:
30-45s wall-facing handstand hold – nose and toes on the wall
-Rest 30s10-15/side half-kneeling bottoms-up KB press
-Rest 30s
30-45s hang from rings
-Rest 2 min
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that KB press feels more like “activation”
•Bottoms-up half-kneeling KB press
B. 20 min AMRAP:
10 reverse DB front rack lunges, alternating (50/hand – 35/hand)
8 lateral burpees over the DBs
10 reverse DB front rack lunges, alternating (50/hand – 35/hand)
8 chest-to-bar pull-ups
Training notes:
•This is a variation of Open workout 17.1
Record reps completed.
