B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
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:
Intermediate:
Beginner:
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 @ 42"
20/16 Cal Assault bike
Rest 2mins between rounds
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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