11.02.2017

Warm up:

Tabata Double Under, then 2 rounds:
10 false grip ring row
10 ring or bar kip swing
10 skater jumps
10 mountain climbers

Mobility:

1- Shoulder/Arm smash (with lacross ball)
2- Seated banded row 3x 10

Skill:

EMOM 10 minutes
1- 40 Double Unders or 40 sec of practice time (no singles)
2- 1, 2, 3, or 4 Muscle up/Bar muscle-up or Transitions on the low rings + dips (feet
on floor or elevated or in a band)

Conditioning:

Run 400m
20 Ring dips
20 Ground to Overhead (95/65)
Run 400m
15 Ring dips
15 Ground to Overhead (95/65)
Run 400m
10 Ring Dips
10 Ground to Overhead (95/65)
Run 400m
5 Ring Dips
5 Ground to Overhead (95/65)