TUESDAY

calf pumps

scap pull ups, lat pull backs, hollows, and arches,

Cossack squats w ATW

Wall squats

Box steps/jumps

Movement Development

Ring Muscle-up Progressions

·  Ring pulls

·  Transitions/banded

·  Kipping technique

Focusing on:

·    HS Active shoulders

·    Braced core & glutes

·    Transition speed

WOD

 18 Minute AMRAP

·   8 Ring Rows OR 4 Ring Muscle-Ups OR Seated Banded Ring Transitions

·   8 Box Jumps (RX 24”/20”)

·   16 Wallballs (RX 9/6 Kg)

Wanting to build:

·   Fast consistent sets on each movement

·   Short recovery time between movements

Hey Adam Parsons remember if you smile like nobody’s watching, you’ll enjoy it more.