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DSC_0002 (2)Warm-up Drills
I. Speed Rope
8 x (:20 on x :10 rest)
II. 3 Rounds of
10 x Air Squat (Wall Therapy)
5 x Back Squat (45/30lbs)
5 x Press (45/30lbs)
5 x Goodmornings/SLDL (45/30lbs)
5 x Deadlift (45/30lbs)
III. Mobility

“Indiscriminance Burner”
As expeditiously as possible, partitioning as desired, complete the following for time:
Row 50kcal
35 x Bench Press (1xBW)
50 x Box Jumps (32/24”)
30 x C2B Pull-ups
60 x KB Swings (32/24kg)

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Skill Development
At your own pace work through the following Ring based movements/holds:
I. Forward Lean (read: Plank on Rings, try elevating feet/abwheel)
II. Ring Support (Hollow body position, try turnout)
III. L-sit on Rings
IV. Competitors should be practicing CF Games Standard Muscle-ups (positive/negative practice for Kipping)

Samy Daghir

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