WARM UP:
10 Y’s, T’s, & W’s
10 Face Pulls
10 Reverse Fly’s
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Front Squats
Then:
Hip Mobility
SKILL:
ADV: 3 x 3 T2Ring + 2 Muscle Ups + 2 Dips
INT: 3 x 5 Tempo Ring Dips (3 Sec. at Support Position into a 3 Sec. Negative)
SCALED: 3 x 3 Straight Bar Dips w/ 3 Sec. Negative. (Or Negative as slow as possible)
Pair With:
3 x 30 Hollow Rocks
LIFT:
Back Squat
5 @ 65%
5 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“REY”
AMRAP 12
7 Muscle Ups
25 Cal. Row
50 Wall Ball (20/14) (16/10) (10/6)
*Sub. MU for Burpee C2B Pull Ups / Pull Ups
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch
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