Praise Athletics – Strength & Conditioning
Warm up
400M Run
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
10 Perfect Stretch
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
2 Strict pullups or 4 negatives
10 Heavy for you seated DB strict presses or *30 Sec Handstand holds
8 KBS 45/60
After party
3 Sets
Single-Leg Hip Bridge x 10-12 reps
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
