Monday Group Strength and Conditioning

Muscle up development cycle
12 min AMRAP
-3 pull up
-3 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.

3R not for time

-5 Air squats, holding 5s at the bottom of each rep-
Air squats vary by round
Round 1 (Awareness) heels elevated
Round 2 (Reality) flat surface
Round 3 (Exaggeration) toes elevated

-10 reps Behind strict press and stretch with empty bar.

5 min AMRAP
-20 double under (scale = 35 singles)
-5 (squat) clean and jerk (135/95)
– 6 box overs

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