Ph I: Skill/Strength
Skill-Muscle Up progressions.
If you can do M/U work the non-kip muscle up
then Burgener Warm Up
Strength
Deadlift
3-3-3-3-3
Ph II: AMRAP in 10 minutes:
5 Wall Balls 20 lbs
10 Kettlebell Swings 24 kg
15 Double Unders
Ph III: Core
Reverse Crunch 100
note: always conduct an active stretching/warmup before begining any METCON
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