Mobilize, then:
5 Scap Ring Pull-Ups
5 Circular Ring Shoulder Circles per direction
5 Scap Ring Pull-Ups
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 –False Grip Static Hang x 15 seconds
Rest 60 seconds, then. . .
Two sets of:
Max Strict Ring-Muscle-Ups in 60 seconds
Rest as needed
60+ or anyone who doesn’t have a strict ring muscle-up:
One set of:
Max Strict Ring Pull-Ups in 60 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Prone Cuban Press (full range) x 20 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Push OR Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
Warm-Up Prep
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for the intervals. Focus on calm breathing.
Quick Release
5 Calorie Assault Bike
*Practice speedy transitions throughout
Rest 30-60 seconds
Intervals
Against a 2:30 clock:
250/200 Meter Row
15/10 Calorie Assault Bike
Max Alternating Dumbbell Snatches
Rest 2:30 minutes and repeat for a total of FOUR sets
35-54: 50/35 lbs
55+: 35/20 lbs