M:1 20:00 EMOM alternating:
a) 1-3 Muscle-Ups (Athlete choice of ring vs. bar)
b) 3-6 Strict Toes-to-Bar
Strict ← Muscle Ups → Jumping MU + Negative → Box Transitions
Strict Toes to Bar → Headstand Leg Raises (https://www.youtube.com/watch?v=nc4TV7Y1ghw) → :35 Plank
Notes: Headstand Leg Raises can be modified from feet starting on floor, to abmat, to medball.
Select numbers to complete each round with good form. This should feel like you are working, but not as if you are flirting with failure or technical breakdown.
M:2 Every 2:30 for 8 sets: Row 250m
Notes: Time each row individually. If 2 or more people are sharing a rower, athlete will follow consecutively behind the person(s) in front of them.
V:1 Warm Up
V:3 Review: Squat (Air,Back,Front, OH), T2B (Scaling), KB Swing
V:4 150 Single Unders
15 OH Squats
15 T2B/K2E/Leg Raises
15 KB Swings
150 Single Unders