Friday 11/01/2019

PART A

Bar Muscle-up development:
• Ring push-ups
• Kipping L-sits, Hips to bar
• Progressions off box
• Jumping bar muscle-ups
• Muscle- up warm-ups

PART B

“OH What a Flight”
35 minute time-cap
• 5 double-unders
• 5 push-up & sit-up
• 10 double-unders
• 5 push-ups & sit-ups
• 15 double-unders
• 5 push-ups & sit-ups..

Continue as per flight simulator until 60 double unders reverse progression on the way home.
(DO NOT HAVE TO BE UNBROKEN SETS TO PROGRESS)

Athletic: Double-unders MUST BE UNBROKEN and 2 bar muscle-ups between each set as well as push-ups and sit-ups/GHD’s.