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21/1/23 Saturday Workout of the Day

Warm-Up:

2-3 Sets

1:00 Row or Bike

10 Alternating Step-Ups


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


METCON

With Partner Complete for Time

100 Air Squats

400m Run

90 Butterfly Sit ups

400m Run

80 Push ups

400m Run

70 KB Swing 24/16

400m Run

60 Burpees

400m Run

50 Pull ups

400m Run

40 Wall Ball Sit ups

400m Run

30 Box Jumps

400m Run

20 OH KB Lunges 24/16

400m Run

10 HSPU

400m Run


Yoga Flow

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)



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