Thursday, November 7

Warm-Up
3 Rounds of
5 dolphin push-ups
10 PVC dislocates
10 hip bridges

Skill Work
2 x 10 FG Ring Rows / 5 Kip-to-Hip Bridge
2 x 3 Dip Negatives / 10 V-ups
3 x 2-3 Band Assisted MUp Transitions

then,

3 rounds to practice/try any of:

1. false grip kipping
2. false grip kipping w/ hip elevation
3. muscle ups

Finisher
16 rounds of Tabata (8 min), alternating between:
Ball slams
Hollow rocks (scale to hollow hold if unable to maintain the hollow position during the rock)