10.22.2019

WARM-UP

1) 500M Row

2) Hollow Body + Roll to Hollow Arch, 5 reps each

3) Scap Pull-Ups, 10 reps + Kipping, 10 reps

4) Negative Ring Muscle-Up’s

5) Ring MU’s Feet on Box

SKILL: Muscle-Up’s

ACTIVE MOBILITY

1) Pec & Tricep Smash

2) Banded Pec Stretch

3) Banded Elbow Extension

4) Hamstring Tack & Floss

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

• 1 Ring Muscle-Up +1 rep each round

• 20 American KB Swings (53/35)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Hanging Alternating Leg Lifts, 10 R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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