Tuesday, August 23, 2016

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Did someone say muscle ups?

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Coach’s Choice Warm Up
Warm up Technique for Strength Work

Strength

Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-5 Muscle ups or Muscle up transitions
Min 2: 5 Beat Swings 18 minutes: (4 rounds)
Min 3: 30 second Hollow Hold

Conditioning

“Panic Breathing”

Partner workout
Alternating with your partner:
Row 500 meters
Row 400 meters
Row 300 meters
Row 200 meters
Row 100 meters

While your partner rows you must hold two kettlebells in the front rack position check out our wod demo of this workout HERE.

Notes: If you or your partner put the KB down before a row is completed you must perform 5 burpees together at the end of the workout.
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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