Kit 160712

WARM-UP (10)

Assault Bike 1.5 Miles

2 Rounds  Weakness
10 Glute Bridges (use Bench) Left
10 Glute Bridges (use Bench) Right
10 Glute Bridges (red band around knees)

2 Rounds Scap Prep

5 Single Ring Rows w/1" Pause

10 Reverse Flys on Incline w/ 5lb Plate

20 Bear Crawls

2 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

GYMNASTICS STRENGTH I (20)

4 Min EMOM

2 Kipping Ring Dips (Ben Bergeron Method)

5 Min EMOM

1 Assisted Strict Ring Muscle-Up (Skilled Strict Maneuver)

4 Min EMOM

2 False Grip Ring Row + Muscle Up Transition  w/Turn-out (Austin Malleolo Drill)

4 Min EMOM 

2 Kipping Pull-Up + Pause Complex (David Durante Drill)

4 Min EMOM

2 Archer Ring Push-ups w/Planche at Apex (Austin Malleolo Drill)

CONDITIONING (20)

16 Min EMOM

Min 1: 50ft Yoke Carry

Min 2:  4 Handstand Push-Ups w/Feet On Box

Min 3:  3 (Power Snatches + OHS) (60)

Min 4: Rest