Movement Prep:

  • Wrist Series x 1
  • Shoulder Series x 1

Warm-up:

10 Min jump rope warm up. E2MOTM, complete:

  • 6 Sampson stretch (3 per side, 3-5 seconds per rep)
  • 8 See saw steps
  • 10 Tuck-ups or Straddle-ups
  • 8 Push ups
  • 6 Spiderman steps

Strength:

4 Rounds for quality:

  • 5 Strict Ring Dips (4 sec. down, 1 sec. up, 2 sec pause at top)
  • 5 False-grip Pull-ups (or Ring Rows)

Skill: Muscle Up Transitions

4 Rounds

Conditioning:

"Annie"

50-40-30-20-10

  • Sit-ups
  • Double-unders (or 3x Singles)

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