03.31.2023

https://www.instagram.com/p/Coivg_GAtP9/
Ring Skill Work
2 sets
a. Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW  https://www.instagram.com/p/B0Q2i8BFZVz/  (2nd one on video)
b. band assisted ring dips x 5 reps
c. band assisted ring muscle up transitions x 3 reps  https://www.instagram.com/p/CiMOcYCgzhs/


Primer to overhead squats
https://www.instagram.com/p/CVwBD--gY6o/ 
1.  hanging overhead squat x 20-23 seconds- pull the Earth up, don't just hang there- back stays flat.
2. burpee builder- add stacks of plates to burpee on top of 
 
 
WOD
"Toe Touch"
30-20-10
Overhead squats 95/65  75/55  45/35
box jumps  24/20"
TTB or hanging knee raises
cash out: 50/35 cals on a machine