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04.06.2017

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17523432_1347643605281635_6419178857500956971_nWarm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“15.5 Redux”
Complete 27-21-15-9 reps for time of
Row (Calories)
‘American’ KB Swings (32/24)

Post times to comments.

Skill Development
I. ROMWOD “Get Down”
II. Muscle-up Skill Work (Choose 1)
– 5-10 Muscle-ups
– 5-10 x Muscle-up Negatives
– 3×5 x Muscle-up Transitions (Banded on Low Rings)
– 5 x 5 Pull-ups/Dips

Samy Daghir

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