SATURDAY
FREE COMMUNITY WORKOUT
9:30am
dynamic movement prep
Group warm up
50 heavy Russians
If you have muscle ups
5-7 min emom
3-5Muscle ups
5-7 minutes
Muscle up skills
Strict pull up
Hip to ring
Turnovers
Db wod.
4 rounds of
10 lunges each leg. (Db/Kbs in each hand)
12 c2b pull ups
10 lunges each leg (db/Kbs in each hand)
12 hand release push ups
Mad mobi
Hamstring up n over
Pigeon
Press ups
Lat stretch
Corner stretch