A) Coaches Choice Warm-up
B) 3 Sets
Muscle-up x1-5
Hollow Rock Hold x15-20 sec
Single Arm Ring Super Mans x6 ea. arm
*Scale muscle-up to Seated Banded Muscle-up or False Grip Ring Row x15
C) 3 Sets, For Total Reps
90 Sec Max Cal Row
30 Sec Max Alt DB Snatch (55/35)
30 Sec Max Push-ups
rest 5 min
*Score total reps for all 3 sets combined.
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