Intention

Increase muscular efficiency. Improve agility, balance and coordination. Single leg strength and mechanics. Hollow body hold. Pull-up progression to muscle up. Burpees and DU’s for CRE and explosive strength.

Warm Up and Skill

Mobility:

Banded ankle distraction of rig or post stretching calf on #45 plate 1:00 / side

Banded lat distraction from pull-up bar 2:00/side

2 rounds of: 10 ankle circles each way. 10 arm swings forward and backward. 10 Figure 8’s PVC.

Warmup:

1:00 Single-unders

3 x 5 Burpees, :30 Double Unders

Skill:

3 x ME Pull-up Hold, :90 rest

3 x :45 single leg jump rope (right), :45 rest, :45 single leg jump rope (left), :45 rest

MuscleUp

Training

MET:

3 rounds EACH for time of:

40 Double Unders

20 Burpees

5 Bar Muscle Ups

Rest 1:00

Cool Down and Mobility

5:00 monostructural other than Jump Rope

Lax ball roll shins on top of box 2:00/side

Barbell roll triceps 2:00/side

POST RESULTS IN THE COMMENTS!