WARM UP
Dynamic shoulder warm-up
Band dislocates / Pull-aparts / Rows / Presses
Band dislocates / Pull-aparts / Rows / Presses
Banded shoulder stretch out
Overhead / Lat / Pec / Posterior
Overhead / Lat / Pec / Posterior
EMOM x 12: (4 rounds of each movement)
1) 6-8 x Kipping HSPU (Add deficit as needed to challenge)
2) 2-6 x Ring muscle ups (practice low ring transitions / jumping MU)
3) 30-50 Double unders (or 40-45s practice time)
1) 6-8 x Kipping HSPU (Add deficit as needed to challenge)
2) 2-6 x Ring muscle ups (practice low ring transitions / jumping MU)
3) 30-50 Double unders (or 40-45s practice time)
Run / Push Press / Pull-Up X 5
Complete 5 rounds for time:
200m Run
10 x Push Press (135/95lb)
15 x Chest to bar pull-ups
– Rest 60s between rounds –
—————————————–
– Subtract the 4 min rest, and possible stagger from total working time
– Scale the push press so that the first few rounds are unbroken.
– Scale the pull-up volume or movement as needed to keep moving. (First round should be no more that 2-3 sets)
200m Run
10 x Push Press (135/95lb)
15 x Chest to bar pull-ups
– Rest 60s between rounds –
—————————————–
– Subtract the 4 min rest, and possible stagger from total working time
– Scale the push press so that the first few rounds are unbroken.
– Scale the pull-up volume or movement as needed to keep moving. (First round should be no more that 2-3 sets)
