9/18/2017

-Mobility

2-3 min foam roll

1 min hamstrings

1 min chest

-Warmup

EMOM X 9

Min 1: 40 secs run/bike/row/jump rope

Min 2: 10 kips

Min 3: 14 jump lunges

-Strength/Gymnastics

Every 3 mins for 18 mins, alternate b/w:

A. Muscle up progressions

B. 8 Front rack Bulgarian split squats per leg @30X1

Muscle Up progressions:

Group A:

Front leaning rest on rings 60 secs

Group B:

Strict Bar dips @31X1, 6-8 reps

Group C:

1-3 UB PERFECT Muscle ups (bar or rings)

-Conditioning

3RFT:

400M run

20 air squats

10 box jump overs 24"/20"

-Cooldown

200M walk

Repeat stretches