WARM UP:
Complete 2 Rounds At An Easy Pace:
- 1 Minute Single Unders
- 1 Minute Row
- 1 Minute Walking Lunge
- 2 Wall Walks
MUSCLE UP TRAINING:
- Complete 3 Sets of 10 Kneeling Lat Pulls. Rest 1 Minute Between Sets.
- Complete 2 Sets of 5 Perfect Big Hollow/Arch Kips On Bar
- Complete 2 Sets of 5Perfect Big Hollow/Arch Kips On Rings
- Complete 5 Sets of 8 Strict Tempo Bar Pull Up 2 Second Pause On Top, 3 Second Descent. Rest 2 Minutes Between Sets. Use Band If Needed.
- Complete 3 Sets of 1 Min Chinese Plank, Rest 1 Minute.
WOD:
Complete As Many Rounds as Possible in 15 minutes of:
- 500m Row
- 20 Alternating Pistols. Scale To Band Assisted Pistols Or Air Squats.
- 20 Box Jump Overs
- 50 Foot Handstand Walk. Scale To 4 Wall Walks.