WARM UP: 30 sec 80% effort on Bike, 30 sec slow spin x10 SKILL: L Pull Ups Death by L Pull Ups (Scale to strict pull ups or strict banded pull up) Minute 1- perform one L Pull Up Minute 2- perform two L Pull Ups Minute 3- perform three L Pull Ups, etc WOD: [...]

WARM UP: Complete 4 Rounds: 200m Run 10 Plank Pike Ups on Rower SKILL Pike Push-Up Every Minute on the Minute for 7 Minutes: Complete 10-12 Pike Push Ups (Scale to push ups) WOD: Complete As Many Rounds As Possible in 12 minutes of: 10 Box Over Burpees 10 Toes to Bar 1 Rope Climb

Today is a rest day for the Crouching White Tiger program.

WARM UP: Perform each movement for 30 sec: Lateral Jumps Standing Torso Twist Toe Touch Reach to Sky Left Leg Front to Back Leg Swing Right Leg Front to Back Leg Swing Alternating Lateral Lunge Alternating Spiderman Stretch SKILL: L Sit with Parallettes Tabata L Sit: Hold L-Sit position for 20 seconds, rest for 10 [...]

Warm Up: 500m Row Skill: Weighted Pistol Progression *All movements for quality, not speed 10 Weighted Dumbbell Box Step Ups on each leg. Choose challenging weight. 10 Candle Stick Straight Jumps 10 Single Leg Candle Stick Straight Jumps (each leg) EMOM Every on the Minute for 8 minutes Dumbbell Pistol (Scale to body weight Pistol or [...]

WARM UP: 4 Rounds: 20 Double Unders (Scale 40 Single Unders) 20 Meters Moderately Heavy Single Left Arm Overhead Dumbbell Walk 20 Meters Moderately Heavy Single Right Arm Overhead Dumbbell Walk SKILL: HANDSTAND *All movements for quality, not speed Complete 3 Rounds: All belly to wall handstands 30 Second Wall Handstand Hold 10 Handstand Shoulder [...]

Today is a rest day for the Crouching Tiger White Tiger program.