Thursday, October 18th

A) Strict Muscle Up/Muscle Up Progressions:

15:00 to work through Muscle Up Drills and Progressions
2 Rounds: (10:00 Cap)
:30 L-Sit
1:00 Plank
1:00 Rest
:30 Hollow Hold
1:00 Plank
1:00 Rest

C) 12:00 To Complete 1 of the following:

Option 1) 3 Rounds:
1 Bear Crawl the gym length and back
30 Slow Shoulder Taps from floor or box
15 Banded Pull-aparts

Option 2) 3 Rounds:
3 Wall Walks
30 Slow Shoulder Taps on the Wall
15 Banded Pull-Aparts

Option 3) 3 Rounds:
150ft HSW in 75ft sections
15 Banded Pull-aparts

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