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WARM-UP
1) Hollow Body Hold, 5s + Hollow Body Rocks, 5 reps – 2X’s
2) Scap Pull-Up’s, 10 reps + Banded Pull Apart’s, 10 reps – 2X’s
3) Kipping on Rings/Bar, 10 reps
4) Muscle-Ups Scaling Options & Practice
SKILL DAY: Muscle-Up’s & HSPU
ACTIVE MOBILITY
1) Pec Smash + Pec Stretch
2) 1st Rib Mob. + Trap Smash
3) T-Spine Extensions
4) Hollow Arch Stretch
WOD: Tabata Style (20s On/10s Off – 8X’s)
- Muscle-Up’s
- Ab Mat Sit-Up’s
- Wall Balls (20/14)
**1-minute REST between exercises
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Superman’s, 20 reps x 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: Banded Calf Stretch