Warm-up
2 minutes of jump rope then:
10 DB Deadlift (light)
10 Ring rows
10 Push-ups
10 Sit-ups
10 Supermen
10 Dips
1 minutes of jump rope
Stretching and discussing class for the day
Strength/Skill
GHD Sit-ups
Back Extension
Hip Extension
WOD
“Muscle-Up Factory”
Complete as many rounds as possible in 20 minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go…
Recovery
10 min. Yoga sequence
Craig: 6 Rounds +3
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