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.
3 x 10 each. Rest 60s.