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| The "Agee-Up": a more advanced version of the muscle-up... |
Dynamic Warm-Up/Burg WU
3 Rounds:
10 KB Swings
10 Squats
10 KTE's
Strength:
Pull-ups: 2 x 5, 1 x 5+
MetCon:
AMRAP 10:
2 Front Squat 165/85#
4 Pull-ups
6 KB Swings 70/35#
*Scale up/down as needed, shooting for 10+ rounds
Skill:
Static ring holds: hold yourself in the top position of a ring dip. If that's too easy, turn the rings out (palms forward).
Endurance:
Sled Sprints: 10 x 20m, light weight, 80-90%
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