Thursday, December 7

Muscle Up Progressions

Ring Rows (5 x 8)

** TEMPO RING ROW** - 2 second row - 5 second negative -Keep body in a straight line, no bend in hips or knees -chest up, row with middle back not traps

Chest to Bar Negtives (5 x 5)

-Jump or step into chest to bar - 5 second negative

Bench Press (4 x 3)

-Warmup to 80% for 1st set of 3 -Add weight each set if possible

Switch Gears (AMRAP - Reps)

8 Rounds of :20 On / :10 Off: Kettlebell Swings (50/35) Double Unders Sit-Ups Shuttle Sprints

Rx+ Ghd

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