A) Warm Up
- Row 2 min
- 10 pass thrus
- 10 L grip pass thrus – https://www.youtube.com/watch?v=1Z3NN7bgbvI
Then 3 sets not for time:
- 30 sec hollow hold
- 20 sec headstand hold – fight for a tight hollow position: http://youtu.be/fZoxFY2ZSE8 (scale: teddy bear headstand)
- 15 tuck ups
B) Skill
Option 1 – If you do not have Muscle Ups
- 4 x 5 ring hug step outs – https://instagram.com/p/x6yyHNxkGK/
Option 2 – If you have Muscle Ups
- 4 x 1 Muscle Up Complex: 3 Ring Swing + 1 Ring to Hip + 1 Swing to Muscle up + 1 strict dip for each set. Rest 90 sec between sets. This is an example of complex – https://www.youtube.com/watch?v=lOCZFe-wv0c
C) Strength
- Max Effort (ME) STRICT dips, then 3 sets of 50% of ME. Rest 60 seconds between sets. Be sure to get low in your dips!!
D) Met-con
For time 10-8-6-4-2
- Ring push ups
- Kettle bell swings (70#/53#)
- Goblet squats
250m row sprint between rounds of 10, 8, 6, and 4, the workout ends on the set of 2s
E) Optional Work:
4 sets not for time, try to hold 5-10 sec longer than last time:
- 10-30 seconds Extended Hollow Holds, only hold as long as you can maintain form – https://www.youtube.com/watch?v=ZQAOI3ONH6w
- 10-30 seconds arch hold
