02.22.2018

Warm up:

10:00 cap
3 rounds of :
Row 200m
10 Hollow rocks
10 kip swing
10 false grip ring rows
10 bench dips

Mobility:

[10:00]

1- 5 Bar push + 5 bar pull (Hollow and superman position) x 3 rounds
2- Hamstring smash 4:00

Skill:

10:00
Muscle up/Muscle up technique

Warm up EMOM movements

Conditioning:

EMOM 25:00
1- 6 Front Squat (from floor, 55-65% of 1RM)
2- 8 Toes to Bar
3- 10 DB Power Clean @AHAP
4- 12 Cal row
5- Rest