Saturday, January 20 2018

Strength Focus
Speed Push Press
9 x 3 @ 65%
No touch and go reps. Each rep begin from a dead stop, dip, drive and press fast.

Horizontal Ring Row
4 x 8

Banded Push Up
4 x 12

Gymnastics Focus
EMOTM for 15
1 Strict Muscle Up
*DO NOT KIP
**If unable to do a strict muscle up, complete:
30 Kneeling Muscle Up Transitions on low rings.
This is a test.
If you want to get better muscle ups and can't do one strict, you need to be able to.
Don't skip this and only do the kipping muscle up when it comes up.
Trust the process.

Cardio and Endurance Focus
5-4-3-2-1 Minute Run
Rest 1/2 the time