Tuesday, 9/30

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpions
5 Dive Bomber Push-ups
10 Alt Lunge and Twist

then,

2 x 1 minute/person Partner assisted Bully Stretch

Skill – Muscle Ups (25 minutes total)

– – Everyone – –
2 x 5 False Grip Ring Row + 15 V Ups;
1 x 2-3 Band Assisted Muscle-up transitions + 5 Kip-to-Hip Bridge

Then split groups

– – W/out M-Up – –
2 x 2-3 Band Assisted Muscle-up transitions + 5 kip to hip bridges;
2 x 3-5 Transition Negatives (rings maintain contact w/ body)* + 10 Hollow rocks
*scale to 2 sets of 5 False Grip Ring Rows + 5 Jump to Ring Dip Negative

– – With MU (includes near-misses) – –
4-6 Sets of max consecutive Muscle ups (or attempts)

Partner Met Con
10 minute Ladder of KB Swings & Spider Planks
– A does 2 KBS, then B does 2 KBS, then A does 2 Spider Planks (1 per side), then B does 2 Spider Planks, then A does 4 KBS, etc.