Monday September 30

Warm-Up
3 Rounds of
5 Dive Bomber Push-Ups
10 Hip Bridge w/ Pause
15 Superman w/ Arm Retraction
then,
Partner PVC Chest/Shoulder Stretch (90sec/person)

Skill 1
3 rounds (NFT) of
5-8 False Grip Ring Row (scale to standard grip)
5 Dynamic Kip-to-Hip Bridges

Skill 2
4 rounds (NFT) of
2-3 Band Assisted Muscle-Up Transitions
Max L Hold between Boxes

Met-Con
5 Rounds of
30 seconds Box Jumps / :30 rest
30 seconds KB swings / :30 rest
30 seconds V-Ups / :30 rest
transition between 3 stations in order each round (30s BJ/30s rest/30s KBS/ 30s rest/30s V-ups = 1 round)