Thursday 040419

Muscle-Up

Level 1:

False Grip Ring Row, 5 x 2-3 Reps from Failure

Transition Rock, 5x5

-May be performed separately or in a superset

-Ring Row: Set angle of body to allow 5-8 reps/set, pausing at both ends and controlling movement in both directions.

-Transition Rock: Incline is lowest proficiency, followed by supine, and finally elevated

Level 2 – choose one:

-False Grip Ring Pullup 5 x 2-3 Reps from Failure

-Russian Dip 5 x 2-3 Reps from Failure

Level 3 – choose one:

-Kipping Muscle-Up, 5 x 2-3 Reps from Failure

-Strict Muscle-Up, 5 x 2-3 Reps from Failure


AMRAP 9:

10 Pullups

10 Pushups

10 Butterfly Sit-Ups

10 Squats

40 Double Unders

GEAR: 2.5