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Muscle Ups & Handstand Push Ups

February 24, 2018

 

 

W/U:2 RDS

10 Down Dog Push Ups

10 Superman Lifts

10 Hanging Shrugs

:20 sec wrist/forearm stretch

10 Dolphin Push Ups

10 Hollow Rocks

10 Kip Swings

 

 

SKILL: 10 min

Jumping Bar Muscle Up

&

Low Ring Muscle Up Transitions

&

Headstand to Plank

 

12 min EMOM

1) 5-7 HSPU

2) 10 GHD Back Extensions

3) 12 False Grip Ring Row 

4) :30 Hollow Hold

 

12 min EMOM

1) 6-10 Handstand Shoulder Touches

2) 10 GHD Sit Ups

3) :30 sec False Grip Hang from high rings

4):30 sec Low ring Support Hold

 

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