Warm Up
400m jog
Couch stretch
1 min. squats
1 min. plank
1 min. superman
1 min. squats
Skill
Muscle up progressions
Max ring hold
WOD
3 RFT
15 T2B
20 KB swings 53/35
25 burpees
Post
Pigeon, lizard, and foam rollers
Warm Up
400m jog
Couch stretch
1 min. squats
1 min. plank
1 min. superman
1 min. squats
Skill
Muscle up progressions
Max ring hold
WOD
3 RFT
15 T2B
20 KB swings 53/35
25 burpees
Post
Pigeon, lizard, and foam rollers