09.05.2019

WARM-UP

1) 250m Ski

2) Hollow Body Banded Pull-Over, 10 reps

3) Banded Pull Aparts, 10-15 reps

4) 10 Scap Pull-Ups + 10 Kips on Rings

SKILL: Kipping on the Rings & Ring Muscle-Up

ACTIVE MOBILITY

1) Lat & Rear Delt Smash

2) Banded Lat Stretch & Banded Elbow Bulley

3) Plantar Surface Smash

4) Calf Stretch

WOD: Perform a 15-minute AMRAP with the following:

• 1 Muscle Up +1 reps

• 20 Double Unders

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Headstand Leg Lifts, 6-8 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)