Every 2:00 X 6 5-5-3-3-1-1 Over Head Squat THEN “Nancy” 5 Rounds: 400m Run 15 Over Head Squats @95/65 THEN Mobility Cash Out: 2:00 Couch Stretch Each Leg AND 1:30 Banded Shoulder Stretch Each
Coach Led Muscle Up Work Shop EMOM 3×5 False Grip Ring Row 3×5 Muscle Up Transition 3×5 Ring Dips 3×5 20sec Ring Support THEN 3 RoundsFOR TIME OF: 5 Ring Muscle Ups 15 DB Box Step Overs 50/35 30 GHD Sit Ups *If You Are Working Towards Pull Ups, The Workshop Will Run as Follows:
In 12:00 Find 3RM Dead Lift Then -20% For 3 X 5 Reps at 80% of 3RM Rest 60-90s THEN 3 Rounds: 200m Hill Run 15 Hang Power Clean 155/105 30 Reps of “X” RD1: Push Ups RD2: Pull Ups RD3: HSPU THEN Accessory Cash Out: 3 X 30 Good Mornings 45/35
For Time: 100 Double Unders 80 AbMat Sit Ups 60 KB Swings 53/36 40 Wall Balls 20/14 20 Box Jumps 24/20 40 Wall Balls 60 KB Swings 80 AbMat Sit Ups 100 Double Unders THEN Core Cash Out: 50-40-30-20-10 Flutter Kicks 1:00 Low Plank after each set
5 x 4:00 MIN Amraps Start each with 400m Run then max reps of each movement –Good Mornings 45/35 -pvc Sit ups -KBS 53/35 -Lunges -Wall Balls 20/14 Rest 2:00
