March 21, 2019 – Functional Gymnastics

March 21, 2019 – Functional Gymnastics

A.

Kipping Bar Muscle Up

3 rounds for perfection:
20 sec Lat Stretch on each side
10 Scap Pull Ups
10 Kneeling Banded Lat Pull Downs

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

Complete 20 rep SLOW muscle up negatives
Beginner – Ground assisted low bar muscle up
Intermediate – Bar Muscle up
Advanced – BMU + 3 dips between each rap

EMOM 8

min 1: 6-8 Renegade Rows

min 2: `12-15 Wolf Sit upsScoring: Not Scored

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