Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
For anyone who does not have muscle-ups, complete:
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep
Followed by. . .
Two sets of:
Box Jump-Up to Full Support on Rings x 5 reps
If you do have muscle-ups, then complete:
Three sets of:
Run 400 Meters
Ring Muscle-Ups x 2-5 reps
Rest 90 seconds
Note:
If you have muscle-ups, then work on stringing together your muscle-ups when breathing heavy. Push on the 400 meter run so you can really test your ring muscle-ups under some lung distress. Choose a rep scheme that will allow you to be unbroken.
B.
Every 2 minutes, for 12 minutes, complete:Back Squat x 1 rep @ 80-85%
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Pull-Ups + 20 Double-Unders
Minute 2 – 5 Deadlifts (275/185 lbs) + 20 Double-Unders
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)