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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