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