MOBILITY: Partner Quad Smash
SKILL/STRENGTH: Muscle Up Progressions
If you don't have pull ups, do 3 x 10 kipping swings on bar, work on keeping the feet together.
Then 3 x 5 of the banded seated ring pulls.
If you have pull ups, 3 x 5 banded seated ring pulls. Then 3 attempts of bringing belly button to bar, chest to rings, and hips to rings.
WOD: 10 min AMRAP
10 burpees rest 20 sec
Score is total completed burpees.
CASHOUT: 100 abs your choice
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