02.27.2017

Warm up:

3 rounds, .30/ea
Row
Air squat
Hollow hold
Pike push up
rest

Mobility:

10:00 cap:
1. Pigeon pose   2:00/
2. 3x 8/ea : Scap pull up + Scap push up

Skill:

15:00 – 20:00
Muscle up progressions:

A) 3x 5 kip swing on rings
B) 3x 5 Transitions (banded on low rings)
C) 3x 5 Kipping ring dips

OR

5x Max reps muscle ups

Conditioning:

15:00 cap
R0w 100m, 200m, 300m, 400m, 500m, 600m, etc.
10 Chest to bar pull ups
20 Overhead walking lunges