08.23.2018

Warm up:

3 Rounds:

200m run
15 Banded pull aparts (overhead)
12 Banded or Dowel goodmornings
10 alternating T-spine bridge

Strength/Stamina:

4 rounds:
5 Muscle up trainsitions (on low rings, banded or feet on floor)
Chest to bar pull ups*

*aim for Half of your total potential single set max rep score per round. Ex: if you can complete 10 unbroken chest to bars for a max set, aim for 5 reps every round)

Rest as needed

OR

4 Rounds:
Ring muscle up*

*aim for Half of your total potential single set max rep score per round. Ex: if you can complete 10 unbroken ring muscle ups for a max set, aim for 5 reps every round)

Rest as needed

Conditioning:

4 Rounds, for total time

6 Deadlift @ 70-75%
12 Ring rows (feet elevated if possible)
400m run
rest 2:00

Recovery:

1. Anterior compartment smash; 2:00/

2. Pigeon pose; 2:00/