05.21.2021

Warm Up
2 rounds
100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups
then…
Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



Skill Work
Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell
4. banded bar muscle up transition drill

Between muscle up drills
barbell T bar row x 5-7 reps @31X1

set up like a landmine and use a green long band on the barbell to row it to your chest
https://youtu.be/-4DgImN_G7o

WOD
"Motoring"
3 sets of
3 rounds
3 clusters 135/95 95/65 75/55
6 pull ups/6 C2B pull ups/ 4 bar muscle ups
9 cals row- sprint

Rest 90 seconds after your 3 rounds- complete this for 3 sets