games2012_tracktriplet_froningleverich_muscleup_0

MERCREDI 11/03/2020

WARM-UP
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups

2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups

SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False
Grip Ring Row
(No Measure)

WORKOUT
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or
Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping.
For Pull-Ups, focus on strict pull development.

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