A) Warm Up:
Inchworm length of gym
High kicks back
3 RNFT:
10 beat swings
10 perfect squats
10 scap pull ups
10 scap push ups
20 second hollow hold
B) Strength
E2MOM for 5 sets:
Option 1 – 3 modified Ring Pull-ups into a Muscle-up + 6 sec support hold on the rings. Use False Grip. http://youtu.be/o6hvNg442cM
Option 2 – 3 hollow swings (with blocked movement – towel between feet) + Kipping Muscle Up + 6 sec support hold on the rings. The key here is working on efficient swing without getting into a broken position. The idea here is to move better. More reps are not better…better reps are better.
C) Technique – 10 min max.
Option 1 –
If you haven’t mastered double unders yet, this is practice time. Again, the point here is to move better. Better reps are better!
Option 2 –
If you are proficient at DUs, either take on this months coach’s challenge. Or 3 attempts at max unbroken sets.
D) Conditioning
10-9-8-7-6-5-4-3-2-1
Goblet Squat (55/35#)
Burpee
V-ups
