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Jump Rope 6xs:
–:20sec ON
–:10sec OFF
(any variation)
2 Round:
–10 Sumo Inchworm
–10ea High Plank to Calf Stretch
–5ea Kneeling Shoulder Taps
–10 Romanian Deadlift
–5 Muscle Clean
–10 Alt. Front Rack Lunges
SPECIFIC WARM UP 15-30minutes
Muscle Up Skill 1-2xs:
–8 Ring Swing or Kip Swing
–3 Kneeling Muscle-Up Transition
–1 Muscle Up or Variation
Front Squat Specific Warm-Up 1x:
–5 Front Squat (on coach’s call)
–5 Front Squat (at athletes own pace)
5 Rounds on the 4 min:
11 Box Jump Over (24/20)
9 Bar Facing Burpee
7 Front Squat (135/95)
5 Muscle Up
5 Rounds on the 4 min Scaled Version:
9 Box Jump Over (24/20)
7 Bar Facing Burpee
5 Front Squat (appx. 50% 1RM)
3 Low Ring Transition + Jumping Ring Dip
Post Work 1x:
–2 min Forward Fold
–2 min Straddle Stretch
–1 min Underhand PVC Stretch
