Thursday 5.02.19

Buy in: Shoulder mobilizations. Tabata Static Hollow body hold.Technique work- 6-8 reps each of- Kip swing w/hollow on rings, then on bar. Static Hollow hold at top position of dip for 3 seconds. 4 sets of 25 Double Unders. 4 sets of 5 reps Russian Swing. Use this time to make progress on these skills. Don't let "good enough" be the enemy of improvement.

In 15 Minutes Complete as many rounds as possible of:

50 Double Unders

5 Ring Muscle Ups (sub 1:1 Pullups:Dips)

50 Double Unders

20 KB Swings (Russian)

50 Double Unders

5 Bar Muscle Ups (as above)

20 KB Swings (Russian)

Finisher:

As many calories as possible in 7 minutes. Bike or Row.

Mike Alley