Workout of the Day Thursday 12.01.2016

Warm-up:

Tabata Alternating
Yoga push up
Ring rows
OR
Scap pull ups (rings)
Kip swings (rings)

Mobility:

1. Banded bully  2/
2. Banded overhead distraction 2/

Strength/Skill:

A) barbell row (supinated grip)
5x 7 (across)
B) 10:00 muscle up transitions/reverse muscle ups

Conditioning:

30 muscle ups
OR
10 rounds
3 strict pull ups
3 strict ring dips