21 Mar 2016

Warm Up:
Run 400 m
Shoulder Activation
Mobility:  spend 5 minutes working a position that isn't one of your best (bottom of squat/overhead press out/bottom of overhead squat etc)

Gymnastics Skill/Strength work:
Pick one of the following streams

Pull Up:
3 sets 8-12 banded strict pull ups
3 x 3 negative pull ups
1 set max flex arm hang
Accumulate 4 minutes hang time

Muscle Ups:
3 x 5 seated banded muscle up transition
Use smallest band possible
3 x 5 False grip chest to Ring pulls (high rings) Try to maintain hollow body planche position
3 x 3 Russian dips
Kip practice - 3 sets of kip swing practice maintaining hollow body hold, feet together, toes pointed

WORK:  <5 mins
100 situps for time (abmat may be used)