Thursday 06.08.2023

Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle-up Skills & Drills
Every 3:00 x 5 Rounds complete one of the following assignments;

I. Strict Pull-ups & Dips x 6+6
II. Low Ring Transition + Dips x 3+6
III. Jumping Ring Muscle-ups x 4
IV. Ring Muscle-ups x 3

Notes: 7 Rounds for Rx+

Post scores to comments.

“Sampler Pack”
For time
3-6-9-12-15 reps of
Pull-ups
Push-ups
Reverse Burpees

Notes: Scale up to muscle-ups for Pull-ups at 1-2-3-4-5 reps respectively per round.

Post scores to comments.