General Warm-up:
AMRAP 5:
10 Arm Swings Front to Back
10 Dip & Drive Against Wall // Butt and shoulders remain in contact with the wall throughout the movement.
5 Low Ring Muscle-up Transitions
5 Single Arm DB Strict Press per arm.
Muscle-up Transitions:
Work on Muscle-Up
Rx’D:
For Time:
10 Strict Ring Muscle-ups
50 Push Press (115/75#)
100/80 Calorie Row
Level 2:
For Time:
15 Strict Ring Pull-ups
15 Strict Ring Dips
50 Push Press (95/65#)
85/70 Calorie Row
Level 1:
For Time:
15 Muscle-up Transitions
50 Push Press (45/35#)
75/60 Calorie Row
Accessory:
3 Sets:
10 Alternating Single DB Curl-to-Press / Arm
30 Slow Floor Press w/ Plate (45/35#)
Stretching:
3 Sets:
10 A-T-Y Drill
10 Prone Snow Angel
10 Prone Tiger Walks
