Tuesday 04/12/18

Part A

Hand-stand Walk & Ring Muscle-up development:
• Ring rows, transitions
• Progressions off box
• Jumping ring muscle-ups
• Handstand hold
• Handstand assisted walks
• Banded handstands

Part B

4 Rounds:
7 minutes to complete 1 round. Rest the remaining time.

• 10m handstand walk or 4 wall-walks
• 20 sit-ups or 10 GHD’s
• 50 double-unders
• 5 muscle-up (10 ring-dips and ring-rows)
• Run 200m