Hangin’ Out

Hangin’ Out


1. Dead arm hang

3 x 5-30 seconds

P2: 4 sets

Rest 2 minutes

Mobility filler: Hip flexor prying x 5-10 RL

2. Kickstand DB deadlift

3 x 6-8 RL

P2: kickstand BB deadlift or increase reps

Rest 60-90 seconds

Mobility filler: Supine scapular protraction and retraction x 10-15

3A. Tall kneeling landmine press

3 x 8-10

P2: band resisted

3B. Wall single leg bridges with heel up

3 x 8-10 RL

P2: increase reps

Rest 30-60 seconds


4. Plank + single arm band or cable row

3 x 8-10 RL

P2: add pause

Rest 30-60 seconds



Complete each move for 60 seconds, then 45 seconds, then 30 seconds, then 15 seconds for a total of four rounds. Rest as needed.

  • Kettlebell squat > clean
  • Kettlebell swings
  • Run the stairs or high knees