Tuesday

Warm Up:
DROMS
2 Rounds
10 GHD Situps/Abmat Situps
10 Back Extensions
10 Hip Extensions
10 Strict Pull Ups
10 Ring Dips
10 PVC Pipe Pass Thrus
10 OHS

Mobility:
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Skill: (5-10 Minutes)
Muscle Up Progressions:
Floor Kipping Drill – 4×5
4 Kip Swings + 1 Kip Pull
Have Muscle Ups?
3 Sets of ME Unbroken Muscle Ups

Metcon:
4 rounds:
:40 slam balls 20/10
:20 rest
:40 sec kettlebell jerks 45/35
:20 rest
:40 KB front squats 45/35
:20 rest
:40 HR push ups
:20 sec rest

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