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Bodyweight Mastery

October 22, 2017

Warm Up(10 min): Coach's Choice



1) Low Dip hold on Rings

2)Kneeling Band Pull Downs (knuckels to ribs)


Explain skills...(5-10 min)


1) False Grip Ring Row (knuckles to ribs)

2)Arch/Hollow on Floor

3)Ring Kip Swings

4) Straight Leg Sit up to hip lift


Skill (10 min practice)

Kneeling Ring Muscle up Transition


Strict Muscle Ups


8min AMRAP

5 Seated Leg Lifts

5 Dragon Flags (on rack)

5 Kneeling Kips Ups

5 tricep Push Ups


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