Monday, September 8
September 7, 2014
Wednesday, September 10
September 9, 2014


3 Rounds
5 Hanging Scap Retractions
10 Arm circles each direction
15 Jumping Jacks

1 minute Overhead Band distracted shoulder stretch/ side
1 minute Death stretch/ side

Skill: Kipping progression (15 minutes)
1×5 Hollow& hold, Arch& hold on pullup bar + 10 Hollow Rocks* + 10 Superman
2×5 Hollow and Arch on bar + 5 kip to hip bridge
2×5 Kip swings w/ straight arm elevation

*Scale Hollow rocks to 10 second hollow hold

5 Rounds, 1:30 on, 1:30 off, pick up where you left off
5 Pullups**
10 Pushups
15 Double Unders ***

**Scale Pullups to Band Assisted or Ring Rows
***Scale DU’s to 15 lateral hops (over and back)


  1. Dray says:

    Fun times tonight! Knowing push-ups were going to give out, I went for C2B on the pull-ups as long as I could – think that lasted 5 rounds. Now my arms are a bit more wobbly than I was expecting! The finisher of tabata sit-ups/burpees didn’t help but it was over quickly.