WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Push Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
Muscle Up Work
Beg: 5 x 5 Ring Swings (Remain Hollow)
Int: 3 x 5 Ice Cream Makers
3 x 5 Muscle Up Band Transitions
Adv: 3 x 5 Weighted Muscle Ups (You choose the weight)
LIFT:
Shoulder to Over Head
1 x 20 (Add 5-10 lbs. from previous attempts)
*Work up to a weight you know you can hit for 20 reps straight with good technique.
**Last time! Go Big!
Then:
3 x 4e DB Bent Row (Your Choice)
WOD:
“PAN”
3 Rounds
30 Weighted Sit Ups (45/25) (25/15) (15/10) (10/5)
15 Thrusters (100/65) (75/55) (65/45) (55/35)
7 Muscle Ups
*Sub. MU for C2B and Regular Pull Ups accordingly.
POST WOD:
Mobilize and Lacrosse Ball Shoulders.
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