WORKOUT OF THE DAY:
MOVEMENT PREP:
A. lax ball pecs, 1:00/side trap mash, 1:00/side lax ball post shoulder, 1:00/side
B. partner rotational medball toss, 4 Tabata rounds (2:00 total)
C. inchworm to 2/2 shoulder taps, D 10 hollow rocks 10 scap push-ups 5/5 SL RDL 10 superman rocks 10s hollow hang 5/5 SL RDL with KB 10 superman to hollow transitions on pull-up bar 10 push-ups single arm KB DL 5/5
SKILLWORK:
THE MUSCLE UP:
ring support dip balance (bottom position review) dips (including how to band and stay hollow) false grip simple hang false grip ring row mock transitions standing ring row w/ transition banded transitions jumping muscle-ups muscle-ups
CONDITIONING:
12-9-6 Deadlift (205/135/65% of max) strict pull-up or C2B ring dip
*sub muscle ups for pull-ups + ring dips if you have them