Saturday, February 8

Warm-Up
2 rounds of
10 Hanging Scap Retractions
10 Hip Bridges
10 V-ups
30 Jumping Jacks

Skill – Muscle Ups
Muscle Up Progression

2 rounds of 5 FG Ring Rows + 5 Kip-to-Hip Bridge

then,

3 rounds of 2-4 Band Assisted Muscle-Up Transitions

then,

15 minutes MU practice/attempts (work on any of the below)

1. kip swing on rings
2. pull to hips
3. muscle ups

Met-Con
Switch stations every 90 seconds until the the team has completed a 5k Row

Station 1) Row for max meters
Station 2) Rest
Station 3) 20 Box Jumps
Station 4) 20 KB Swings
Station 5) 20 V-Ups