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GENERAL WARM UP 5-15minutes
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Jump rope any variation.//
1x:
–5ea Kneeling Shoulder Taps
–:10 sec Bottom Of Dip Hold
–10 Box Dips
–8 Kip Swing
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Jump rope any variation.//
1x:
–8 Prone Snow Angel w/ a :01sec pause at the top of each rep
–:10 sec Bottom Of Box Dip Hold
–3 Strict Ring Pull-Ups or 10 Ring Rows
–8 Kip Swing
SPECIFIC WARM UP 15-25minutes
Toes to Ring or Knee Raise Specific Warm-Up 1x:
–6 Kip Swing (on rings or Bar)
–5 Kipping Knee Raise (on rings or bar)
–4 Toes to Ring or Toes to Bar
10 Rounds For Time:
3 Ring Muscle Up
5 Toes to Ring
30 Double Unders
Goal: Sub 15 min
10 Rounds For Time Scaled Version:
3 Chest to Ring Pull Up OR 5 Ring Row
5 Toes to Ring Or Hanging Knee Raise
30 Double Taps
Goal: Sub 15 min
*If athlete is doing Ring Rows, they will be doing T2B or T2B Progression from the bar and not rings.
Stretch and Strengthen:
Eccentric Calf Raises: 3 x 6
:05 sec lowering, regular up
Eccentric Stiff Legged Deadlift: 3 x 6
:06 sec lowering, regular up
Single Leg Glute Bridge
3 x 8/leg
