04.12.2017

Warm up:

Row 500m then; (2 rounds)
10 kip swings
10 hip drives
10 yoga push ups
10 False grip ring rows

Mobility:

10:00 cap:
1. Banded OH distraction or Banded bully
2.  Prone dowel Passover (3×12)

Gymnastic Technique:

[10:00 – 15:00]
Work on Muscle-up (bar or ring)
1. Practice the swing (BIG Hips drive. Hips to the rings)
2. Practice the turn-over (low ring with a band or with feet on the ground. Be explosive and fast. Keep the rings close. Head through)
3. Catch the dip low and push up!

EMOM 10:00 
Min 1-  1 to 4  Muscle-up (bar or rings) OR 6 Chest to bar pull ups
Min 2- 30sec plank on the rings or/ 30sec  roll-out with rings

Conditioning:

For time, 7:00 cap:
800m row then,
(AMRAP with time remaining) :
10 wallball
10 push-up