WARM UP – MOBILITY

Banded shoulder warm-ups

Ring rows, bench dips etc.

WOD A

10 MIN MUSCLE-UPS

Choose your progression and complete within 10 mins…

A) EMOM x 10

Mins 1-5: 1-2 Strict Muscle-ups

Mins 6-10: 2-5 Kipping Muscle-ups

B) Every 60-90 secs x 5-8 sets

1-3 Kipping Muscle-ups

C) Complete 4-5 sets in 10 mins

3-5 Jumping or Banded MU’s / transitions

D) Complete 3-4 sets in 10 mins

8-10 Pull-ups

8-10 Dips

WOD B

GYMI HENDRIX

For time:

20 Cal bike

20 Strict ring dips

20 Strict pull-ups

30 Cal ski-erg

30 Bar dips (strict or kip)

30 Kipping pull-ups

40 Cal row

40 Hand release push-up

40 Toes to bar

-Stagger heats of 7 every 2 mins, scale bike cals to 1:30-45

-Take 5-10 reps off movements where needed to keep moving

-Change your pull-up variation from the 20 to the 30, whether it’s banded, jumping, ring rows etc.

ACCESSORY

1) “Durante Core”

5 rounds

10 Hollow rocks

10 V-ups

10 Tuck-ups

10 sec Hollow hold

-Rest 1 min-

-Scale reps to a number that’s sustainable, as low as 5 reps per movement

2) 3 Super sets:

8-10 Double DB bicep curls

8-10 DB French press

-rest 90 secs-

3) Crossover pylo

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