01.08.19

Warmup

Mini Tabata X 3 rounds each
Inchworm Push-ups
Russian KB Swings
DU/SU

Mobility

Lax Ball into pectoral at wall/pole – 15-30 arm passes/side (every 5 reps or so re-adjust ball and find a few spot)
Lax Ball into scapula 15-30 arm passes from hip to overhead/side, working ball up and down scapula
Banded Shoulder L/R to Overhead -15-30/side (hold body in Split Jerk stance)
Banded Shoulder distraction – 45 sec/side

Skill

Review of the hollow position needed for the Muscle-up and Strict Pull and review of scaling option positioning.
Review of the Pallof Press variations:
Standing Split Stance (https://www.youtube.com/watch?v=kJcsVDm1OY0)
Half Kneeling (https://www.youtube.com/watch?v=ukpsUx_-NJ4)
Tall Kneeling (https://www.youtube.com/watch?v=A5zhMffCW_Q)

Strength

EMOM X 10
Min 1
Choose one of the following:
2-3 Ring or Bar Muscle-ups
or
2 Strict Pull-ups + 3 Kipping or Butterfly Pull-ups (performed unbroken)
or
3-5 Strict Pull-ups from knees on barbell hooked to rig
Min 2:
Choose one of the following Pallof Press variations for 7-10 reps/side
P – Standing Split Stance
L- Half Kneeling
F- Tall Kneeling

Metcon

5 rounds for time – 20 min cap
10 Overhead Plate Lunges/leg
15 Toes to Bar
8 Shoulder to Overhead
P – 45/35, Toes to Bar, 135/95
L – 35/25, Knees to Elbow, 115/75
F – 25/15, Hanging Knee Raises, 75/55

Cashout

Bully Stretch – 90 sec/side
Lax Ball to Scapular Ridge and Traps – 5 min/side
Downward Dog, 30s on 15s off for 5 rounds