MOB: Dynamic mobility with coach.
1 minute of jump rope.
1 minute of double unders
5 ring dips
REVIEW: Ring Dip. Muscle Up. Situp.
S: :15 of max strict muscle ups EMOM for 10 minutes.
LIII: 1 strict muscle up
LII: :15 of max muscle ups EMOM for 10 minutes.
LI: Ten minutes of muscle up practice at sub of choice.
Buy In: “Annie”.
50-40-30-20-10 reps for time of:
(10 minute cap)
Then: For time:
1 mile run
50 ring dips
(15 minute cap)
Record Annie time and TOTAL time
LIII: 40-30-20-10. 30 ring dips.
LII: 30-20-10-10 + 30 additional situps. 50 dips at sub of choice.
LI: 20-15-10-5 + 25 additional situps. Attempts count. (If doing single unders/toe taps multiply each round of double unders times 4.) 30 dips at sub of choice. 800m run/walk okay.
PWMOB: Full body rollout. U/D dog x3.