B.Mobility
Prayer stretch with foam roller
2 x 5-10 breaths while holding the stretch
Time:6:50—>
C. Specific
C1. Shoulder activation
2 sets
5 Hollow banded lat pull downs
5 scap pulls
5 beat swings
C2. B mu skill progression
3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
1-3 Bar muscle ups:
Regular, weighted, jumping
Score: Total reps
KG: 22.5/15
Score: Time
TC: 18mins
Intermediate
5 rounds
1 Rope climb
30 Double unders
20 DB Front rack lunges @2×35/25lbs
COMP
5 rounds
3 Rope climb
75 Double unders
75′ DB Front rack lunges
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Beginner
EMOM 5
4-6 Jumping or Assisted CTB
Intermediate
EMOM 5
4-6 Jumping Bar Mu
COMP
1-5 reps every 30 seconds