— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.
3 Rounds for time of
21 x American KB Swings (24/16kg)
12 x Pull-ups
Post scores to comments.
Skill Development & Recovery Training
A. 20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.
B. 2:00 x Ring Support or Plank Hold (practice incorporating variations)
C. Select from 40 to 75 reps x GHD/Abmat Sit-ups +
equal number sets of Back Extensions
**Partition Set’s and repetitions as able in order to complete the workload assigned. Example 4-5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.