Movement Warm-up Set 

Line drills (coach’s choice) 

2 x Sets NFT 

15 x Kettlebell swings (Russian) 

15 x Sit-ups 

5 x Reverse burpee w/handstand hold  

5-10 minutes muscle up progressions

A.  “Nate”  (Rx’d or advance athletes only) 

20 Minute AMRAP 

2 x Muscle ups 

4 x Handstand push-ups

8 x Kettlebell swings @ 2pood/1.5pood 

A.1  “Nate”  (For intermediate/scaled athletes only) 

20 Minute AMRAP 

4 x Pull-ups 

6 x Push Press @ 75lb/55lb 

8 x Kettlebell swings @ 1.5pood/1pood 

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