Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps
followed by …
Two sets of:
False Grip Ring Hold x 15 second
and then …
Muscle-Up Reverse Pull Warm-Up x 5-8 reps in each position
A.
Every minute, on the minute, for 5 minutes:
1-2 Strict Muscle-Ups
If you do not have strict muscle-ups, then perform these.
Rest as needed, and then …
Every minute, on the minute, for 5 minutes:
2-3 Muscle-Ups (jumping ring for scaled)
B.
Twelve sets of:
*Deadlift x 1 rep @ 75% of 1-RM Deadlift
rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Every minute, on the minute, for 21minutes, complete:
Minute 1 – Row x 200/150 meters
Minute 2 – Deadlift x 5 reps + Burpees over the barbell x 8 reps 225/155
Minute 3 – Front-Rack Dumbbell Walking Lunges x 10 steps 55/40