Friday 9/30/22

RX

5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

INTERMEDIATE

5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

BEGINNER

Same as Intermediate

SKILL WORK

Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises