Mobilize, then:
Warm-Up Primer
Three sets of:
10/7 Calorie Row
20 Prone Plank Shoulder Taps
15 Banded Chest Pulls
1 Cast Swing + 2 Large Swings
A.
Six sets of:
Deadlift x 2 reps @ 21X1
Rest as needed
Build in weight over the course of the six sets making sure to adhere to the tempo
B.
35-49:
Three sets for times of:
300 Meter Assault Run or 400 Meter Run
10 Burpee Box Overs (30/24″)
7 Ring Muscle-Ups
10 Burpee Box Overs (30/24″)
300 Meter Assault Run or 400 Meter Run
Rest 3 minutes
*Please be safe today. We are incorporating higher boxes but your #1 priority is safety so if you don’t feel comfortable stepping up/jumping to the higher box then please go to your normal height
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
C.
Three sets of:
Seated Banded Rows x 15-20 reps
Rest 60 seconds
Single Arm Overhead Tricep Extension x 12 reps each arm
Rest as needed
Athlete Notes: