• Chris

Friday

PRACTICE

Muscle ups

5 sets of 3 Superman to Hollow (on Rings or Bar)

5 sets of 3 Superman/ Hollow/ Push down on Ring OR Bar

5 sets of 1 Superman/ Hollow/ Push down on Ring OR Bar/ Fast Hip Extension

5 sets of 1-3 Muscle ups (Ring OR Bar)

*All sets are for quality, aim to give your very best on each rep.

*Rest as needed between each set and exercise.

WOD

E.M.O.M x 16 minutes (6 rounds)

Min 1: 10 Air Squats & 7 Toes to Bar

Min 2: 10 Alternating Lunges & 7 Strict Handstand Push ups

Min 3: 6 Burpees & 15 Hollow Rocks


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