10/16/2017

-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 20

Min 1: Muscle up progressions

Min 2:  4 Front rack Bulgarian split squats @31X1 (left leg)

Min 3: 4 front rack Bulgarian split squats @31X1 (right leg)

Min 4: rest

Muscle Up progressions:

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

3-5 ring push-ups @31X1

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

20-30 secs chin over pull-up bar hold

Group C: (can do muscle ups)

3-6 UB PERFECT Muscle ups (bar or rings)

-Conditioning

3RFT:

15 SDHP 95/65

30 air squats

-Cooldown

200M walk

Repeat stretches