I. Speed Rope Intervals
4 Rounds of :45 on x :15 rest
II. 2-3 Rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Samson Stretch Lunges
Impact/Focus: Push/Split Jerk 5-5-5-5-5
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 5-5-5-5-5
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Box Jumps (30/24”)
Notes: Scale height of Box Jumps and Push-up movements as necessary.
Post scores to comments.
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
IV. Bullet Proof Shoulders