• AP Coach

2.22.20 Saturday


FR: Lats, T-Spine

Ring Deep Squat Breathing x2m

What is an under rated book or tv show?

3 rounds:

250m Row

5 Ring BW Transitions

10 HBR

Skill: Ring Muscle Up

Part 1:

3 rounds:

Hollow body hold x :10s roll without coming down into super man hold x :30s

Ring Kips or Bar kips x 5 ea

Kneeling Muscle up Transition (rings hanging from Red bands) x 5

Part 2:

8 Min Amrap

1 Ring Muscle up

5 Burpees

10 Sit ups

2 Ring MU

5 burpee

10 sit ups....

Keep increasing Muscle ups

Burpees and sit ups stay the same

WOD: “3k Row”

For Time

3k Row

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