WARM UP
A. 5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (chest over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor x2 sets
A5. first and second progression of hanging x 2 sets
A6. 60 sec of continuous protracted SASS push ups x 2 sets
B. Front Squats and strict hspu @ 41x1
Alternating every minute on the minute, do 5 front squats 95/135 lbs and 3-4 strict hspu.
Beginners: do downward dog hspu (same tempo)
Don't be surprised if you need to elevate your head as you are working with a challenging tempo.
C. 3 Rounds for Time
Burpees x 20
Kipping Toes to Bar x 20
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