Prep

Equipment Required: Medium band, foam roller, jump rope

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 5 Yoga Push-ups

– 5 each Thoracic Rotations

– 10 Scap Pull-ups

– 10 Kip Swings

– 30s Double Under practice

A.

Muscle Up Skill Work

Ring or Bar Muscle-ups:

Rx+: 10 x 2-3, every 60s.

Rx: 8 x 2-3, every 60-90s.

L3: 6 x 1-2, every 60-90s.

L2: 6 sets of Ring Muscle-ups Transitions (Banded or jumping) + 5-8 Push-ups after each set.

L1 Strength:

A1) DB Neutral Grip Bench Press: 4 x 6. Rest 60s.

A2) 1-Arm DB Rows: 4 x 8 ea. Rest 60s.

B.

2 Rounds Of

2:00 Rope Climbs or Strict Pull-ups

1:00 of Hollow Rocks

2:00 Double Unders

1:00 Wallballs (20/14)

2:00 TGUs (alternate arms – your choice of weight)

1:00 Rest

*Score = how many hours of sleep you got last night

L2: (Band Assisted Strict Pull-ups) (double Under Attempts) (14/10)

L1: (Ring Assisted Pull-ups) (10/8) (Single Unders) (Turkish Sit-up)

C.

DB Forearm Plank Rotation

3 x 10 each. Rest 60s.