Updated: Jul 12, 2023
"Warm up”
4 Rounds
400m run
1 min rest
3 Rounds
10 reps of each movement
Lateral raises
Front raise
Back flies
Scap push ups
Banded pull aparts
Hollow rocks
Skill
3 sets - hardest skill
2 sets - moderate skill
1 set - easy skill
*2 min rest in between sets
Movement:
Ring Muscle Ups (Strict/Kipping)
Bar Muscle Ups (Strict/Kipping)
Chest to Bar (Strict/Kipping)
Pull Ups (Strict/Kipping/Banded)
Ring Rows (Elevated)
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