WARMUP
MOBILITY WARM-UP (COACH LED)
4/4 Adductor Rock Back
4 Yoga Push-Ups
1:00 Squat Hold
8 Slow Alt. Samson Lunges
8 Slow Squat Therapy Reps
Then Complete…
3 ROUNDS
8 Jumping Air Squats
4/4 Single Arm Ring Rows
8 Barbell Strict Press
8 BB Front Squats
8 Up-Downs
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters (Build to Workout Weight)
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Jumping Chest to Bar Pull-Ups
(No Measure)
WORKOUT
“MYMC 22.3”
15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)
6 Burpee Over Bar
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
