Monday 8/12

Warm Up 

A- Tabata jump rope x 8, then… 

Roll pec minor and lats/ 2x 7 false grip ring rows & 25 hitchhikers 

B- The Ring Warm up

-Ring swings (Arch and hollow)

-TTR

-Hips to rings

-Tuck to inversion/ skin the cat

-Pike to inversion/ skin the cat

-Fly away dismount (skin the cat dismount)

-Strict muscle up (spot if needed)/ support/ L-sit

-Shoulder stand/ L-support or straddle support

-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion

-Front Lever attempt (scale with one leg)

Skill

Muscle ups

WOD

30 muscle ups for time