Thursday, 3/24

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

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

For those WITH M-Ups:

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 =

4 Rounds through of:

:30 Max Muscle Ups
:30 Rest

:30 Max DB Thrusters
:30 Rest

For those WITHOUT M-Ups:

3 Rounds through of:

:30 Max Dips
:30 Rest

:30 OH Plate Sit Ups
:30 Rest

:30 DB Thrusters
:30 Rest