Thursday, 1/28

Warm-Up
4 Rounds of
4 Spider Lunge w/ reach up on both sides
4 Alt T Push-ups
4 Hanging Scap Retractions
8 Hip Bridges
8 Hollow Rocks (scale to 10 Second Hollow Hold)

then,

2 rounds per partner of
1 Minute Partner assisted Bully stretch

Skill
Muscle-up progression (12 Minute cap – Everyone goes through this)
2 x 6-8 False Grip Ring Row + 5 Kip to Hip bridge
2 x 5 Pull to Hips on Bands
2 x 2-3 Band assisted MU Transitions

then,

For those WITH MUs:

Prep:
3 x 2-3 Kip Swings on Rings

Met-Con:
5 Rounds through of:
1 Minute max rep Muscle Ups
1 Minute max rep OH Plate Sit-ups
1 Minute Rest

For those WITHOUT MUs:

Prep:
3 x 1-2 Band assisted MU Transitions

Met-Con
5 Rounds through of
:30 max rep Dips
:30 Rest
:30 max rep V-Ups
:30 Rest
:30 max rep False Grip Ring Rows (while maintaining difficulty level)
:30 Rest