10/2/2017

-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

EMOM X 16

Min 1: Muscle up progressions

Min 2:  6 Front rack Bulgarian split squats @30X1 (left leg)

Min 3: 6 front rack Bulgarian split squats @30X1 (right leg)

Min 4: rest

Muscle Up progressions:

Group A: (can't do chest to bar pull-ups)

5 Negative bar dips (jump up to top of dip 5 secs down)

Group B: (can do chest to bar pull-ups, but not muscle ups)

2-4 Strict Chest to ring false grip pull-ups

Group C: (can do muscle ups)

2-4 UB PERFECT Muscle ups (bar or rings)

-Conditioning

3RFT:

400M run

15 medball squat cleans 20/14

10 CTB pull-ups

-Cooldown

200M walk

Repeat stretches