A) Warm Up:
Inchworm length of gym
High kicks back
3 RNFT:
10 perfect squats
10 scap pull ups
10 scap push ups
20 second hollow hold
20 sec arch hold
B) Strength
Every 90 seconds for 5 sets:
Option 1 – 3 modified Ring Pull-ups into a Muscle-up + 7 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 + 7 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
Option 1 – If you haven’t mastered pull ups yet
EMOM for 5min – 10-15 beat swings
Option 2 -If you have pull ups
EMOM for 5 min – 5-10 pull ups. These should be unbroken and work on technique. Better reps…this is about moving well.
D) Met-Con
12 min AMRAP
1 Conan (walk one full time around and then the other way for one rep – https://instagram.com/p/rdsiOwilbT/)
10 Ring push ups (scale by walking the body up)
20 sit ups
30 sec plank
