Friday- Superman- 8-14-15


Friday- Superman- 8-14-15


4 rounds (Not for Time)
50m Sled Pull/Power Walk – (heavy as possible)  *but heels must stay down at all times
5 Strict Pause Ring Dips – hold the bottom position for 2-3 seconds
5 Strict Ring Dips
5 Kipping Ring Dips
5 Strict Pause Ring Rows – hold the top position for 2-3 seconds
5 Strict Ring Rows
5 Kipping Ring Rows
20 Back Rack Walking Lunge (135/95)…Choose weight to stay Moving Steady
Go straight from one movement to the next. Rest as needed between rounds.


75 Double Unders
50 Air Squats
25 Calorie Row OR 400m Run


Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.

– 1 Corinthians 6:19-20 NLT


1. 8 Good Mornings (you choose the weight for position)
2. Max unbroken reps of strict HSPU OR DB presses
3. 20 Sit ups OR 10-15 GHD sit ups
Go straight from the Good mornings to the HSPU to sit ups/GHD, then rest 2-3 minutes before repeating.