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WARM-UP
1) Crawling Warm-Up (focus on hollow position)
2) Scap Pull-Ups, Lat Activation Hold, Kipping
3) Jumping Variations on Bar Muscle-Ups
4) Banded Bar Muscle-Ups Practice (Using a band: 2-3 Kips + 1 Bar MU)
SKILL WOD: Bar Muscle-Ups, 10-minute EMOM:
ME UNBROKEN reps, Bar Muscle-Up
REST with time remaining in minute upon breaking
ACTIVE MOBILITY
1) Lat Smash & T-Spine Extensions
2) Hollow Arch Stretch
3) High Glute Smash
4) Olympic Wall Squat w/Rotation
WOD: Perform a 20-minute AMRAP using the following:
5 Weighted Pull-Ups (25/15lb plate)
10 Weighted Push-Ups (45/25lb plate)
15 Goblet Squats (70/45)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Tabata Weighted Side Plank, 2-minutes per side (25-45lb plate)
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility