I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 6-6-6-6-6
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Post training to comments.
Tabata x Slamball (30/20)
Tabata x Pistols (4 rounds left/4 rounds right)
Tabata x DB Snatch (50/35)
Tabata x Mountain Climbers (Full ROM)
Notes: The Tabata interval sequence today is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task.
Score best/worst reps for each movement.
Post scores to comments.