
WARM-UP
1) Hollow Body Hold w/Banded Lat Pull-Down, 10 reps w/2s pause
2) Scap Pull-Up, 5 reps + Kipping on Bar, 5 reps – 3X’s
3) Negative Ring Muscle-Up (5s to lower down), 5 reps
4) Lat Smash & Stretch
SKILL: Ring Muscle-Ups
ACTIVE MOBILITY
1) Pec & Tricep Smash
2) Banded Elbow Bully
3) Calf Smash
4) Hamstring & Calf Smash
WOD: Perform the following every 5-minutes for 4 rounds total:
MIN 0 – 4: 15 Box Jumps + ME reps, Ring Muscle-Ups with time remaining
MIN 4 – 5: REST
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Reverse Hyper’s, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility