WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
Up
-into-
3 sets
1:00 Machine
3 Box Step ups (each side)
5 Overhead Squats
5 Up Downs
5 Kip Swings
WORKOUT PREP-
3 sets with Partner:
3 Overhead Squats (each/
build in weight)
2 Box Jumps (each/ build in
height)
2 Kipping Chest to Bar
(practice muscle ups if
performing)
SKILL WORK -
15 min to work on one of the
following:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building
confidence in jumping to new
heights by adding plates)
The focus here is on
technique, not to get a bunch
of reps in. Break into small
groups and practice. If you
have a goal of getting your
first muscle-up or pull-up,
talk to the coach about skill
work you can practice.
WORKOUT - Brand & Andy-
Freedom (RX’d)
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats
(135/95)
Partner 2: 6 Box Jumps
(30/24)
*Both complete and switch
-then-
Max Kipping Chest to Bar /
Bar Muscle Ups/ Ring Muscle
Ups
-rest 1:30 between rounds-
(KG conv: 61/43 OHS)
Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)