A) Coaches Choice Warm-Up
B) 3 Sets
Supinated Chin Over Bar Hold x15-20 sec
rest 30-60 sec
Ring Push-up x10-12
rest 30-60 sec
then do:
EMOM For 5 Min:
Muscle-up x1-3
OR
Seated Banded Muscle-up x2-4
OR
Strict Chin-up x7-10
C) “Double Under Helen”
3 Rounds For Time Of:
100 Double Unders
21 Kettlebell Swings (53/35)
12 Pull-ups
*Scale double unders to 50 reps if unable to perform 100 reps in 4 sets or less
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