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WARM-UP
1) 250m Ski
2) Hollow Body Banded Pull-Over, 10 reps
3) Banded Pull Aparts, 10-15 reps
4) 10 Scap Pull-Ups + 10 Kips on Rings
SKILL: Kipping on the Rings & Ring Muscle-Up
ACTIVE MOBILITY
1) Lat & Rear Delt Smash
2) Banded Lat Stretch & Banded Elbow Bulley
3) Plantar Surface Smash
4) Calf Stretch
WOD: Perform a 15-minute AMRAP with the following:
1 Muscle Up +1 reps
20 Double Unders
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Headstand Leg Lifts, 6-8 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)