Thursday, September 28


Handstand Pushups - 10 min -focus on starting the handstand in the tripod position. Head on mat back towards wall, hands in front of face at shoulder width. Avoid arching, keep head neutral Muscle Ups - 10 min -practice kipping and using lats to create power in the muscle and pullup -hollow body, don't bend knees,Leading with the toes on the muscle-up and keeping the toes slightly in front of the bar keeps the body in a more ideal position. -Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups or 1-2 Muscle-ups

"Team Nate" (AMRAP - Rounds and Reps)

AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/50)

Option A: 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (70/50) Option B: 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (50/35)

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