10.8.19 Tuesday

Mob:

Folder in Bin Please =) + Corrective Sheet

SB: Pecs, Infra x2m

Ring Deep Squat Breathing x5 breaths

(Are you going to carve pumpkins this year?)

2 Rounds:

Banded St Arm Pulldowns x15-20

Ring Kips x5-8 *

Ring Rows/Feet Elev RR x8-10

Skill: Ring Muscle Up

½ Tabata:

4 rounds :20 on :10 off

Hollow rocks + 4 rounds :20 on :10s off Superman Holds

8m EMOM

Min 1-8: 1 RMU

If no RMU

Min 1-4: 3-5 Strict Ring Pullups

Min 5-8: 5 BW Transitions + 5 Ring Kips

WOD: 3 RFT

15/12 Cal Bike

12 Burpees

9 Ring Dip

(7min Cap)

Strength: 3 Sets

KB Tri Ext x 10-15

3-Way KB Chest Supp. Row x5e