Thursday 02.15.2018

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Late Valentine’s Couplet”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Box Jumps (24/20”)

Notes: Scaling to Knees-2-Elbows is 2:1, Leg raise modifications are 3:1, Supine Leg Raises are also 3:1. Get some, freaks!

Post scores to comments.

Samy Daghir

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