Friday, July 16, 2021

BUILT PROGRAM

Skill Practice

10 Minutes of Muscle-up Skill Practice:

5 x 3 Low Ring Transitions

4 x 2 High Ring Transitions

3 Small Sets of Muscle-ups

Ensure we're practicing 'False Grip'

Some people may practice false grip ring rows, but everyone should at least attempt a few sets of low ring transitions

Conditioning

4 Rounds for time:

5 Front Squats (165/110)*

4/3 Muscle Ups OR Burpee Pull-ups

5 Front Squats

4/3 Muscle Ups OR

5 Front Squats

Rest 2 Mins

*From the floor, 1 set each time.

20 Min Cap

Optional Finisher

2 Rounds

5 Inch Worm walk out to full extension

5 Supermans with 3s Hold