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07.28.2016

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12004155_929598410796_5238316985930585097_nHappy Birthday Coach Samy!

ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Pemdas”
Complete 4 rounds, each individually timed with 1:00 rest between rounds.
12 x Renegade Rows
24 x GHD Sit-ups
48 x Double unders

Post times to comments.

Skill Development
For quality
3 x 15 Back Extensions

Samy Daghir

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