WARM-UP
Banded shoulders + glutes
-into- 3 sets:
- 1:00 Machine
- 3 Box Step ups (each side)
- 5 Overhead Squats
- 5 Up Downs
- 5 Kip Swings
SKILL WORK
15 min to work on one of the following, focus on finding new skills:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building confidence in jumping to new heights by adding plates)
WORKOUT PREP
3 sets with Partner:
- 3 Overhead Squats (each/ build in weight)
- 2 Box Jumps (each/ build in height)
- 2 Kipping Chest to Bar (practice muscle ups if performing)
“BRAND AND ANDY”
FIRE
5 Sets x 1:30 AMRAP:
- Partner 1: 6 Overhead Squats (60/45)
- Partner 2: 6 Box Jumps (30/24)
- *Both complete and switch
- INTO – Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
- -rest 1:30 between rounds-
- Kipping Chest to Bar = 1 rep Bar Muscle Ups = 3 reps Ring Muscle Ups = 4 reps
WATER
- OH Squats 50/35kg
- Box (24/20)
- Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups
EARTH
- Front Squats
- Step Ups
- Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up