A. General
2 rounds @increasing intensity on each round
30 sec Row or Bike or Run
30s Scorpions
5/5 Dead bug
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=418
C. Specific
3 sets
5-7 Box or floor supported ring muscle ups*
3 Russian dips or russian push-ups
*Use this for coaching skill practice
Advanced: https://youtu.be/spafzsIBzzI
Intermediate: https://youtu.be/vs_ZlCrxfQ4
Beginner: https://youtu.be/QYFJ108HOC8
EMOM 8minutes
Min 1: 3-5 Ring mu
Min 2: 3-5 Russian Dips
Scaling options
Beginner
EMOM 8
Min 1: 3-5 False grip ring rows
Min 2: 3-5 Russian Push-ups or Hand elevated push-ups
Intermediate
EMOM 8
Min 1: 3-5 Box Transition Ring mu
Min 2: 3-5 Russian Dips- feet supported
COMP
Every 3 minutes for 15 minutes
4-6 Russian Dips
6-9 Ring mu
Rest as needed
5 rounds
10/7 Strict HSPU
20/16 Cal Bike/Row/Ski
Score: Time
TC: 12mins
Scaling options
Beginner
5 rounds
10 DB press @light-moderate
12/9 Cal Bike/Row/Ski
Intermediate
5 rounds
10/7 Kipping HSPU / piked hspu
20/16 Cal Bike/Row/Ski
COMP
5 sets
7/5 Deficit Strict HSPU @ 4\2″
20/16 Cal Assault bike
Rest 2mins between rounds
Pike pulls with feet on rower
3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions
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