Praise Athletics – Strength & Conditioning
Warm up
400M Run or 500M Row/ Ski
and then …
Cuban Press x 10 reps 2.5lb plates
Stiff Leg Windmill Per Side x 5 reps per side
Kneeling Single Arm Band Lat Pull x 10 reps per side
Skill Work
Four Sets (Every 1:30)
Station 1 – Bar or Ring Muscle-Up Attempts x 45 seconds
*Negative Pull-Ups, Low Single Ring Rows , Inverted Rows, BB Rows
Station 2 – Handstand Walk Practice x 45 seconds
Handstand Marching
Handstand Marching on Box
Metcon (Time)
For Time
Teams of 2
50-40-30
Pistols/ Cossack Squats W 1 DB
(total reps as a team)
8-6-4
Rope Climbs ( Total Reps as a Team)
if you cannot securely do a rope climb *
strict or Negative Pullups
