Tuesday, August 19

Warm-Up
4 Rounds of
4 Spider Lunge w/ reach up on both sides
8 Hip Bridges
4 Alt-T Pushups
8 Hollow Rocks (scale to 8 V Ups)
4 Hanging Scap Retractions

Mobility
2 rounds each of
1 Minute partner assisted Bully Stretch

Skill
Muscle-Up Prep progression (12 Minute cap; entire class must work through)

1. 2 x 10 False Grip Ring Row + 5 Kip-to-Hip Bridge
2. 2 x 5 Pull-to-Hips on Bands
3. 1 x 2-3 Band assisted MUp Transitions

then,

12 Minute Skill Practice block of:

For those WITH Muscle-Ups:
Work Muscle ups in ladder format 1,2,3 etc, restart after any failure
Take time as needed between attempts

For those WITH OUT Muscle-Ups:
4 x 2-3 Band assisted MU Transitions with as little assistance as possible + 25 Flutter Kicks
/OR/
4 x 6-8 False Grip Ring Rows + 25 Flutter Kicks

Finisher
6 Minute Plank Hold
– any time knees come down or perfect position falters, perform 5 Mountain Climbers + 5 Jump Squats