Warm Up/ Mobility movement prep
3rounds…
Tabletop – 30seconds
Lat Stretch – 30seconds (ea way)
Pigeon – 30seconds (ea way)
Bar hang (overhand grip) – 30seconds
A.
Every 1 minute for 6 minutes (3 rounds):
Minute 1
– 8-12 Strict Pull-Ups
Minute 2
– 8-12 Banded Push-Ups
*Pull-Up- Base – Strict Banded pull-ups**
**If you need to use a thick band, sub – Jumping w/ 3count lower (5reps)
*Banded Push-Up
– Base – Assisted
– Adv – Resistance
B.
Every 2 minute for 10 minutes (5 rounds):
– 7-10 Supinated Ring Rows
– 5-7 Ring Push-Ups
*Base
– Ring Row Pull-up (feet on ground)
– Depth Push ups/ HR Push-Ups
C.
As Many Rounds and Reps as possible in 9 minutes:
– 3 Strict Muscle-Ups
– 5 Strict Handstand Push-Ups
– 20 Shoot Throughs
– 30 Double-Unders
Base –
-3 – 5 Ring Dips
-5 – 7 St HS Pike Push-ups
30 Doubs/ 45 Singles
