Fitness:
A.
4 sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets
B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row, 200m run or 15 calories Airdyne. Switch machines at the 10 minute mark with another group.
10 Burpees
A.
*Part A is YOUR TIME to work on things YOU need to work on. I will provide things, but keep in mind EVERYONE is different and can work on their own things. If mobility is any issue this is the time to tackle it. If you are looking for first muscle-up this is time to work the progression. Ask a coach for advice.
Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Push-up or HS walk practice
B. Squat Therapy x 5 reps.
Rest as needed.
C.
4 rounds for time of:
6 Power Cleans (185/105 lb.)
6 CTB pull-ups
6 Ring Dips
C.
4 rounds for time of:
6 Power Cleans (185/105 lb.)
6 CTB pull-ups
6 Ring Dips
Muscle-up progression.
Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.
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