Friday, August 24, 2018

WORKOUT OF THE DAY

WARM UP:

2 rounds of:

30 sec of Butt Kickers

30 sec of High Knees

10 Leg Swings each

200 m Jog

10 Walking Lunges w/ PVC pass through

10 Push Ups

30 sec of Downward Dog

SKILL:

Muscle Up Skills:

6 Kneeling Transitions/ Chest to Bar PU (if Bar are allowed)

4 Seated Trans Drills/ Ab to Bar PU

2 False Grip Strict Ring Pull Ups, 2 Hips toRing Swings/ 4 Kipping Hips to Bar

WOD:

3 Rounds for time of:

10 Muscle Ups

25’ Overhead Walking Lunge (95/ 65)

Run 400m

COOL DOWN/ ACCESSORIES:

Thoracic Spine Foam Roll, 1 min

First Rib Mobility, 1 min each

BB Quad Smash, 1 min each