Warmup:  ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch

Warmup:  ROM, dynamic stretches, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (modify  with box or band if needed.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 more »

Warmup:  ROM  Drills, 5 strict pullup, 5 ring dips, 10 ring rows WOD: 5 rounds 5 Strict pullups 10 Ring Dips 15 Hollow Rocks   Cooldown: roll out chest, shoulders and back.

Warmup: ROM, 400m run, 5 pull-ups, 10 pushups, 15 situps WOD: 5 Rounds for time 10 Floor Press (60% 1RM) 10 Strict Pullups (use a band/box or Jump for modification) 50m OH walking Lunges (25/15#) Note:  50m = 11 black lines.  Grab a plate and hold it overhead, keeping arms and shoulders locked out while more »

Warmup:  ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch