04.03.2018

Warm up:

(3 rounds or CAP 10:00)
1 length walking lunges (stretch overhead)
1 length Handstand walk (or Handstand hold 20 sec against wall)
10 false grip ring rows
10 bench dips

Then, 2 rounds :
20 banded goodmornings
10 alternating lateral opener (Hold stretch 5 seconds, no bands, just on rig)
10 wall press/each arm

Skill:

(10:00-12:00)
3-5 rounds of :
– 1 wall walk + 10 shoulder tap at the top (or just 10 seconds hold, hollow position facing the wall)
– 3 banded or feet on floor low ring turnover
– 5 ring swing (hips to rings)

Conditioning:

‘’ Nate ‘’
AMRAP 20:00

2 Muscle up
4 HSPU
8 KB Swing @32/24

Scaled :
4 Chest to bar
8 Hand release push up
16 KB swing @24/16

Recovery:

1.   Anterior compartment smash; 2:00/
2.  Posterior chain floss;  2:00/