Mobility

  • Partner Heel Lat Tack 

Warm Up Row300m then X2:

  • 12 lunge with twist
  • 10 DBPP
  • 15KB swings
  • Pop-ups 10/side

Skill

10:00 Muscle Up Work: 

For those that do not have muscle ups: 3 transition drills on box @ top of the minute for 5 minutes, then 3 ring dips @ the top of the minute for 5 minutes @ 7-8RPE

For those that have muscle ups: 1-3 muscle ups at the top of the minute for 10 minutes @ 7-8RPE

Workout

4 rounds for time, 1:00 rest between rounds:
Run up and back to 1st St
30 squats
10 strict chin ups

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