04/03/23 Saturday Workout of the Day

Warm-Up

3 Sets

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

15 Banded Face Pulls

5 Table Top Bridge w/2-3sec pause

10 Barbell RDLs

5 No-Dip Muscle Cleans

5 Front Squats

Skill/Drills

A) Rope Climb Practice

-Seated Footwork Drill

-Jump and Cut + Hold

-Jump and Cut, Move Hands to High Point

B) Ring Muscle-Ups

-Seated Banded Ring Muscle-Up

-Box Transition Ring Muscle-Up

-Kipping Ring Pull-Up

-Muscle-Up Pop Swing + Swing and Pull to Hip

METCON

“Umbrella”

3 Rounds, For Time w/ partner

6 Rope Climbs

20 Front Squats, 60/45kg

20 Burpees

20 Deadlifts, 60/45kg

20 Alternating Wall Walks

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose

Optional Accessories

9:00 EMOM

min 1: 10 Chest Supported DB Rows

min 2: 100ft Sandbag Carry *Heavy

min 3: 10-12 Dual DB Hammer Curls