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Dead Hang

Workout 209

AMRAP – 10mins A1) 30s Airbike or SkiErg (Sprint)A2) Rack Carry – 1 Lap Left and RightA3) 10/10 x Shoulder TapsA4) 30-60s Dead Hang This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 207

3-5 ROUNDS in 30 minutes or less A1) Air Bike 500mA2) Farmers Carry – 1 Lap Up and BackA3) Ball Crawl 10mA4) Dead Hang3-5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 163

4 ROUNDS in 30 minutes or less A1) Step Lunge and Thoracic Rotation x 5/5A2) Butterfly Sit Ups x 10A3) Lateral Monkey 1 Lap – Up and BackA4) Max Dead Hang4 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 136

5 ROUNDS in 30 minutes or less A1) Dead Hang 30secA2) Reverpess x 10A3) Hollow Hold 20s5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 126

Interval Training A1) 20sec on/10sec off x 8 SkiErgRest 1min B1) 20sec on/10sec off x 8 Push UpsRest 1min C1) 20sec on/10sec off x 8 Hindu SquatsRest 1min D1) 20sec on/10sec off x 8 Dead Hang This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, Hindu Squats, Push Ups Equipment:

Workout 091

20 minutes A1) 20min of Dead Hang***Everytime you drop down do 20 Stick Squats This workout is designed to be unloaded and all body weight. Exercises: Equipment: