EMOM 6 min:
Even: pronated floor angels X 10
Odd: 30 sec ring pec stretch. +
In 10 minutes
3 Sets: False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds) •
3 Sets: 6 to 10 Ring Dips •
3 Sets: 5 Ring Pull-ups (palms facing each other) •
5 Sets: 5 Baby Muscle-Ups (slow speed)
+
4 rounds for time of:
20 pistols ( beginners do lunges or single leg squats to a box)
15 power cleans 125/80
Starting this week, for the month, on Mondays, Wednesdays, and Fridays we will be practicing drills and strength movements for the CFNF One Month to a Muscle Up Challenge. Each week the drills will progress with the goal that a muscle up will be achieved by week 5. We look forward to seeing many first muscle ups!
