Mobilize, then:
Wall Slides x 5 reps (slow and controlled)
200 Meter Run (Nasal Breathing Only)
Dumbbell Bicep Curl to Overhead Press x 5 reps per side (light and focus on activating the bicep)
Dumbbell Bent Over Row x 10 reps
200 Meter Run (Nasal Breathing Only)
20 Seconds False Grip Hang from Rings
A.
Ring Muscle-Up Skill Session
Three sets of:
Cast Swings x 3 reps
Rest 45 seconds
Every minute, on the minute, for 3 minutes:
Catch Position Hold x 5 seconds + Catch Position Ring Swings x 5 reps
**Use your feet in the hold if you need for stability
followed by …
Every 30 seconds, for 3 minutes (3 sets):
Station 1 –Large Ring Swings x 3-4 reps
Station 2 – Kipping Pull-Up x 2-3 reps
B.
Three sets of:
Seated Barbell Strict Press x 6-8 reps
Rest 90 seconds
*Build in weight
At the 12 minute mark…
Three sets of:
Push Press x 6-8 reps
Rest 2 minutes
*No tempo this week, try to increase from last time.
C.
For time:
One round of:
12-Shuttle Runs
Muscle Ups
(35-49: 10 reps: 50-54: 8 reps; 55-59: 6 reps; 60+: 4 reps)
Immediately followed by…
Two rounds of:
10-Shuttle Runs
Muscle Ups
(35-49: 5 reps; 50-54: 4 reps; 55-59: 3 reps; 60+: 2 reps)
Immediately followed by…
Three rounds of:
8-Shuttle Runs
Muscle Ups
(35-49: 3 reps; 50-54: 2 rep; 55-59: 1 rep; 60+: 2 Ring Dips)
Shuttle Run = 25m
TIME CAP = 20 MINUTE