Select Page

A. 10 minutes skin-the-cat practice.

B. 5 minutes muscle-up transition practice (slow negatives, banded, or foot-assisted) OR controlled, smooth hinge rows.

C. Row 3 km for time.

D. 3 rounds of:

20-30 GHD hip extensions, 10-25 GHD sit-ups (if you are new to the GHD sit-ups, do NO MORE THAN 10 reps per round, even if it feels okay while you’re doing them.)