3.13.2017

Warm Up

Row 250m

Group Dynamic Drills

False Grip Instruction

Then 2 Rounds of:

  • False Grip Ring Row x 2-3 @ 2111
  • Squat to Stand x 5
  • PVC Good Morning x 7

Workout of the Day

A.

Take 10 minutes to practice the Kipping Ring Muscle Up or low ring progressions

B.  5 Sets – Deadlift

  • Set 1 – 50% x 8 reps
  • Set 2 – 60% x 6 reps
  • Set 3 – 70% x 4 reps
  • Set 4 – 80% x 2 reps
  • Set 5 – 90% x 1 rep

-Rest 2 minutes between.

C.

Complete rounds of 15,12,9 of:

  • Deadlift (55-65% of 1RM)
  • Bar Facing Burpee

 

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