1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo Warm Up-into-3 sets1:00 Machine3 Box Step ups (each side)5 Overhead Squats5 Up Downs5 Kip Swings
2. Workout Prep3 sets with Partner:3 Overhead Squats (each/ build in weight)2 Box Jumps (each/ build in height)2 Kipping Chest to Bar (practice muscle ups if performing)
15 min to work on one of the following:
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.
Brand and Andy
Freedom (RX'd)5 Sets1:30 AMRAPPartner 1: 6 Overhead Squats (135/95)Partner 2: 6 Box Jumps (30/24)*Both complete and switch-then-Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups-rest 1:30 between rounds-(KG conv: 61/43 OHS)
Independence5 Rounds1:30 AMRAPPartner 1: 6 Overhead Squats (115/80)Partner 2: 6 Box Jumps (24/20)Both complete and switch-then-Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups-rest 1:30 between rounds-(KG conv: 52/36 OHS)
Liberty5 Rounds1:30 AMRAPPartner 1: 6 Front Squats (light)Partner 2: 6 Box Step Ups (24/20)Both complete and switch-then-Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up-rest 1:30 between rounds-
Use Your Warm Up To Remind Your Body And Mind What Is Possible