4 February 2016

Maria raising the roof ...

Maria raising the roof ...

Article: Efficiency Tips for Muscle-Ups

Animal Warm-up
Bear - Lizard - Monkey - Frog - Crab - Inch Worm - Sidewinder - Duck

Mobility
Calf S&F
Side Hip S&F
Tricep S&F

Technique
10 min EMOM (5 Rounds)
alternating between:
- 10-25 Kip swing (10-30 sec Bar Hang)
- 1-5 Skin-the-Cat (Inverted positions on rings)

Weightlifting
Front Squat (1-1-1-1-1-1-1-1-1-1)

Metcon
4 RFT:
15 Burpee Box Jump (24/20")
15 Shoulder Press (95/65")
*** Time Cap: 20 min ***