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12.14.2018

WARM-UP

1) Double Under Warm-Up

2) Scap Pull-Up’s & Kipping on Rings

3) Muscle-Up Scaling Options

4) Plantar Surface Smash

SKILL: Ring Muscle-Up Practice

ACTIVE MOBILITY

1) Pec & Tricep Smash

2) Banded Elbow Bulley

3) Calf Smash

4) Calf Stretch

WOD: Perform 5 rounds of the following equence:

MIN 1: 1 Ring Muscle-Up + ME reps, Double Under’s

MIN 2: 2 Ring Muscle-Up’s + ME reps, Double Under’s

MIN 3: 3 Ring Muscle-Up’s + ME reps, Double Under’s

MIN 4: REST

COOL DOWN

1) 100m Walk

2) Core Work: AbMat Sit-Ups, 20 reps x 4 sets

3) Foam Roll (10 passes per area, start with the t-spine & work your way down)

4) Static Stretch of the Day: V Stretch