Happy Birthday to John V!! (Thursday)

Warm up and Mobility

Skill
Hollow to Arch
Kip Swing Progression
Bar Muscle Up Transitions
False Grip Pull Ups

Optional Conditioning
Tabata of
Lunges
Push Ups
Russian KB Swings
Air Squats
2 part Burpee (no jump and clap)
KB Swings
Goblet Squats
Burpees (jump and clap as normal)
Air Squats
KB Swings
2 part Burpee (no jump and clap)
Russian KB Swings
Push Ups
Lunges

“Can’t Find a Better Man”
EMOM 12
(Minute one) 3 – 7 x Bar Muscle Ups
(Minute two) 3 x High Box Jumps