Strict Muscle-up

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge w/PVC Overhead
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)

Announcements:

Sign up now for the Never Too Strong Seminar on Sept 27-28.

Mobility:

5 Way Simple Shoulder Stretch

Lift:

Bench Press 50% of 1RM
 
3 Minute AMRAP

Skills & Technique: (Click below for links to more info)

Wod:

20 Minute Volume Work: Strict Muscle-ups