Warm up: 2x 200 m run, 10 squat jumps, 8 push ups, 10 good mornings, 5 jumping pull ups
Mobility/Stability: 4x: superman hold 15 s/rest 15 s/ironman hold 15 s/rest 15 s
Skill Focus: Bar & Ring Work
3 RNFT
3-5 bar/ring mu or rev wall walk up*
10 hspu (strict if you are able or strict until you need to kip)
15 banded good mornings
60 s plank
*scaled mu can be jumping bar mu focus on transition
Level 3
6 deadlift 115% bw
12 mb crossover push ups
6 broad jumps
Level 2
6 deadlift bw
12 hrpu
6 broad jumps
Level 1
6 deadlift bw
12 push ups w/ proper trunk position
6 broad jumps
12 min AMRAP
Post # rds + reps for score\
Yoga tomorrow -- let's get flexible. . .
Mobility/Stability: 4x: superman hold 15 s/rest 15 s/ironman hold 15 s/rest 15 s
Skill Focus: Bar & Ring Work
3 RNFT
3-5 bar/ring mu or rev wall walk up*
10 hspu (strict if you are able or strict until you need to kip)
15 banded good mornings
60 s plank
*scaled mu can be jumping bar mu focus on transition
Level 3
6 deadlift 115% bw
12 mb crossover push ups
6 broad jumps
Level 2
6 deadlift bw
12 hrpu
6 broad jumps
Level 1
6 deadlift bw
12 push ups w/ proper trunk position
6 broad jumps
12 min AMRAP
Post # rds + reps for score\
Yoga tomorrow -- let's get flexible. . .
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