17/2/23 Friday Workout of the Day

Warm-Up

7:00 AMRAP, For Quality

5/5 World's Greatest Stretch

5 Inchworm to Hollow

10 Cossack Squats

5 Push-Ups w/2 second negative

- then -

Seated Box Jumps

5 x 3

Increasing height each round. Ensure it is an appropriate height for you

Skill Work

Ring Muscle-Up Progressions

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

-False Grip Muscle Up Ring Row Transition

-Toenail Spot Ring Muscle-Up

-Seated Banded Ring Muscle-Up

-Box Transition Ring Muscle-Up

-Kipping Ring Pull-Up

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

Ring Muscle-Up Demo Video

*Technical Problem with Sound on Video, but has all full run through of progressions

METCON

"Starlight"

20:00 AMRAP

3 Pull ups

6 Squat Snatch 60/40kg

18 Wall Balls 9/6kg

*increase Pull ups by 2 reps each round

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

Part A Back Work:

4 Sets, Superset, For Quality:

10 Chest Supported Barbell Row, moderate/heavy load

16 Gorilla Rows, moderate load

R: 90sec b/s

Into:

Part B) Grip Strength:

4 Sets, For Quality

20 Reverse Barbell Wrist Curls

:25-30 DB Pinch Grip Hold

R: 90sec b/s