March 14, 2019 – Functional Gymnastics

March 14, 2019 – Functional Gymnastics

A.

Kipping Bar Muscle Up
Warm Up
3 sets
5 x WTD Hollow/Arch Rows
5 x Scap Pull ups

3 Sets
30s Weighted Chinese Plank
30s Reverse Chinese Plank

Bar Muscle Key Points
1: Shoulders Back
2: Aggressive Hip Pop
3: Fast Sit up + Glide hands around bar

Complete 5 sets of 1-5 reps of:
Beginner – Ground assisted low bar muscle up
Intermediate – Bar Muscle up
Advanced – BMU + 3 dips between each rap

Annie
50-40-30-20-10
Double under (2x if doing singles)
Sit ups

Scoring: Not Scored

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