Thursday, 2/25

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 each:
1 Minute self Bully stretch/side

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

Skill Practice:

For those WITH Muscle-Ups =

3 x 2-3 Kip Swings on Rings

For those WITHOUT Muscle-Ups =

3 x 1-2 Band assisted MU Transitions

Met Con:

For those WITH Muscle-Ups =

6 Rounds:
:30 Max Muscle Ups
:30 Rest
:30 OH Plate Situps
:30 Rest

For those WITHOUT Muscle-Ups =

4 Rounds of
:30 Max Dips
:30 Rest
:30 OH Plate Sit-ups
:30 Rest
:30 Plank to Squats
:30 Rest