1: "C" Mobility Day
-20ft walking lunge
-10 air squats
-5 broad jumps
2: Back Squat (1x10 @ 60%, 1x8 @ 65%, 1x8 @ 70%, 1x8 @ 75%)
*if you dont have a 1RM, FIND IT NOW
3: Front Squat (1x5 @ 60%, 1x5 @ 65%, 2x5 @ 70%)
*if you don't have a 1RM, FIND IT NOW
4: Muscle-ups (2x ME)
Muscle Up Progressions:
- kipping on rings
- box "v" ups
- banded turn overs
- ring dips
*The coaches will take you through all the progressions. Athletes will not move on to the next progression until they are proficient with the movement prior.
**If you "have" muscle ups you will take two attempts at a ME set.