Dynamic Warm up 5:00-7:00
banded glute bridges x 15 reps
2-3 strict pull ups
5 x hollow/arch kips on rig
5x depth jump- start at the top of a box (small box no higher then 16″), step off to drop onto the floor, and as quickly as possible, absorb the drop and jump vertically to max height.
Min1: back squat jumps 20% 1RM x 4-6 reps
Min 2: ring rows or ring muscle up transition x 4-6 reps
*transition for ring MU hold in a slightly evaluated plank and drive upper body forward and through the rings without moving the legs/feet or hips
Min 3: ring muscle up pop swings or plank hold x :40
Pop swing video: https://www.youtube.com/watch?v=oaIGWljKqHc&feature=youtu.be
15 burpee buy in
10/1, 9/2, 8/3…1/10
Back squat 115/80
15 burpee cash out
* anytime bar drops complete penalty of 10 burpees. Bar rests in front rack or on back.