***Please be advised that there will be no Yoga for Athletes at U Street location this Sunday, 1/21***
Warm Up
3 Rounds
5 Hanging Scap Retractions
20’ Crab walk
5 Rolling Split Straddles
20’ Broad Jump
Skill
Ring Muscle Up Progressions (25 Min)
2x 10 False Grip Ring Row + 10 Hollow Rocks + 5 Kip to Hip bridge
2x 3-5 Kip Swings on Rings
2x 2-3 Kip Swing w/ Pull to Hips
Partner Met Con
AMRAP 21 Min
21 Push Ups
7 Push Press (M:135/105/75, W:93/68/53)
21 Ab Mat Sit Ups
3 Muscle Ups*
*Muscle Up Scaling
3 Rounds of 3 Pull Ups (CTB/regular/jumping)+3 Dips (Ring/bar/box)
