Warm Up:
3 Sets, For Quality:
5/5 World's Greatest Stretch
20/20 Lateral Banded Monster Walks
then complete:
6 Sets:
15 seconds on : 45 seconds off
Max Air Squats
*Looking for maximum speed on these reps. It doesn't matter if Range of Motion is a little off, it is about the speed of the movement
Skill/Drills
Ring Muscle-Ups
METCON (Time Cap: 22:00)
“Brentwood”
4 Sets, Each for Time
8/5 Pull Up
7 Burpee Box Jump Overs 24/20”
15/11 Cal Echo
7 Burpee Box Jump Overs 24/20”
8/5 Pull Up
Rest 2:00 minutes between sets
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
4 Sets, For Quality:
10 DB Poliquin Raises, Moderate Weight
10/10 Single Arm Dumbbell Rows, Heavy Weight
:20/:20 Single Arm Ring Plank Hold
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