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1) Dip Support Hold, 20s, 3 sets

2) Negative Dips (5s down, 3s at bottom), 5 reps

3) Pho Pull-Up’s, 10 reps

4) Negative Pull-Ups, (5s at top, 5s to lower down), 5 reps

5) 1st Rib & Trap Smash

STRENGTH: 5 Weighted Dips + 5 Weighted Pull-Up’s, 5 sets - AHAP

ACTIVE MOBILITY (60-90s per area)

WOD: Perform two rounds of the following 7-minute AMRAP, with 2-minutes REST between rounds: