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DSC_0074Warm-up Drills

I. Run 400m
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks
25ft x Inchworms
25ft x Spider Crawls
25ft x Lateral Lunges
Scorpion/Cobra Stretch
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.

Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“Controlled Calculus”
For time
10-9-8-7-6-5-4-3-2-1 reps of x Thrusters (95/65lbs)
10-9-8-7-6-5-4-3-2-1 reps of x KB Swings (32/24kg)
20-18-16-14-12-10-8-6-4-2 reps of x GHD/Abmat Sit-ups

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Samy Daghir

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