Saturday Group Strength and Conditioning

Ring Muscle up transition work
work in sets of 2-5 and rest as needed

combine choices from the following
-muscle up negative and
-russian dips on jerk boxes

If either of these transitions are not feasible for you, work on the mobility precursors using the floor or boxes
2 Rounds
-10 pike squat
-10 arch body rocks (keep toes and ankles together and elbows locked out)
15 min EMOM
move sequentially between exercises. one exercise per minute
a) max L-sit
b) max distance handstand walk in 30s ( can be scaled)
c) max hip extensions in 30 s


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