WARM UP (9 Min)
:30 Jumping Jacks
20 S-Arm Russian Swings (10 /side)
20 S-Arm KB RDL (10 /side)
:30 Dead Hang
10 Kip Swings
10 Pull Ups
:30 Burpees
SKILL WORK (7 Min)
Muscle Ups (if you have them. otherwise work on pull-ups)
Progressions you can work through are:
Kip Swing-Catch Position-Ring Support-Banded MU
Experienced athletes: Practice Strict Muscle Ups
MOVE STEADY (18 Min)
EMOM 18
Max Calorie Row (Rounds: 1, 4, 7, 10, 13, 16)
Max Hang DB Snatch (Rounds: 2, 5, 8, 11, 14, 17)
Max Strict Pull Ups (Rounds: 3, 6, 9, 12, 15, 18)
FOR COMPLETION (6 Min)
1:00 /side Chest Stretch w/ Wall
2:00 Child's Pose
2:00 Straddle Stretch