friday at home volume 8

friday at home volume 8

Warm-up
assault bike
assault bike calorie 15
5 star lower stretch
3 rounds of 1 minute per movement:
prisoner squat
Achilles stretch
stripper stretch

Gymnastics
muscle up progressions (Max reps)
3 rounds of ring jump up static holds ( max effort hold)
3 rounds of ring muscle up transfers
3 rounds of kip swings
Muscle-ups (5 sets 0f 2)

Metcon
Metcon (AMRAP – Rounds)
15 minute amrap:

5 med-ball cleans 100/70 lbs
10 assault bike cals
20 air squats
2 muscle-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute amrap:
20 dumbbell snatches 50/35
10 burpees
20 air squats

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