Warm Up: With a partner, alternating reps, complete total number as a pair
3 rnds
10 inchworm
1 length each crabwalk
1 length each bear crawl
then 3 rounds of plank wars (alternate arms that battle each round)
Two partners face each other holding the plank position. To start they reach out and clap their right hands, then left, then right again and begin. The object is to force your opponent to touch the ground with any body part other than their feet or hands. Players will grasp hands or forearms to try to jostle their player out of plank. Once someone touches the ground, start over with the opposite hands.
REVIEW: Hand position and body position (mimics plank) for HSPU and Push Ups and mods/Kettlebell Swings
NATE:
AMRAP 20:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70#/53#)
Score=Number of Rounds + reps
Rx2: WITH A PARTNER
2 Russian Dips
4 HSPU
8 KB Swings 70/55
Rx3: WITH A PARTNER
2 inverted rows with one dip (bar/ring/box)
4 Push ups
8 KB swings 55/35
MODS: can include any of the following
ring rows
box dips
negative push ups
low bar push ups
any weight kb swings
Cash Out: 1 MIN Max reps battle ropes
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