Workout:
A. Slow kipping pull up tech work 10 min * film best attempts
Done
B. Seated muscle up skill work - accumulate ~10-20 reps in 10 min
https://www.youtube.com/watch?
Done
C1. Bent over single arm DB rows; 8-10x3; rest 1 min
40x10
40x9
40x8
C2. Tall kneeling landmine press; 8-10x3; rest 1 min
55x10
65x10x2
D. Stability ball stir the pots with maximal core tension; 3 slow
controlled reps in both directions (keep butt tight as well)
Done
E1. Side plank; 20 seconds x3/side; rest 20 sec
Done
E2. Hanging L hold; amsap x3; rest 20 sec
20, 20, 20
E3. Seated straddle lifts; 10 reps x3; rest as needed
10 x 3
I tried to go slow on the kips, they always seem to gain momentum though. Seated mu's were fun, had to try really hard to not use my legs. Everything else went great. Thanks!
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