Monday

Monday
Warm up:
DROMS
200m Run
15 GHD Sit Ups
15 Back Extensions
100m Run
10 Walk Out on Hands
10 Old Man Stretches
100m Run
10 Scapula Pull Ups
10 Scapula Push Ups
100m Run
10 Atlas
10 Broad Jumps

Strength:
Deadlift & Box Jump 8 Min EMOM
3x Deadlifts + 3 Box Jump @ 75-85%
(Maintain good form, otherwise drop weight)

Accessories:
Beginner
8 Sets of 2 Reps of the following:
3x Kips + 1x Pull Up (Assisted if needed) = 1 Rep
Intermediate
5×5 Banded Muscle Ups working on a quick turn over
Advanced:
3x ME Muscle Ups (Rest as needed between sets)
**If you have less than 2 unbroken MU then do the following:
2-3 sets of 2 Kips + 1 Pull (Big Pull)
2-3 sets of 3-5 MU

Metcon:
6 Rounds for Time:
4 DB Manmakers 45/35
200m Run

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