Dynamic Mobility & Activation
Spend 30 seconds with each arm on Single Arm Hang from Bar; repeat twice
and then . . .
Two sets of:
Wall Slides x 10
and then . . .
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
A.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 3 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
Rest 60 seconds, then. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Ring Muscle-Up x 1 rep
*If you fail, just stop, don’t go any further*
B.
Every 45 seconds, for 9 minutes (12 sets):
Deadlift x 1 rep @ 70%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
C.
As Many Rounds And Reps As Possible In 30 minutes:
Run 400 Meters
Slam-ball x 12 reps
Slam-ball Carry x 4 lines
Slam-ball Squats x 6 reps
Assault Bike x 20 calories or row 25 cal
Toes-to-Bar x 12 reps