- A) Open Gym
- B) 30 Minutes @ 75% effort
2:00 row / 400m run / 2:00 AD
20 walking lunges
20 Russian KBs
20 aBMSU
- C) Gymnastics Emphasis: Muscle Up
- For those who meet the strength requirements of at least 5 strict PU and 5 Strict dips and have been consistent with drills. Let’s try to get a Muscle Up! 🙂
Spend no more than 15-20min attempting.
- For those who have not met requirements and are still working drills you can do below
4 sets for Quality and NFT
– 3-5 assisted/non-assisted turnover
– 10 snap to transition
– 3-5 hip to rings
– 10 to 15 sec false grip hold