9/4/18

Will there be muscle-ups at Turkey Challenge again?

Announcements
Sugar Sucks Challenge Starts today. Have you gotten on a team? Join a team NOW.

Workout of the Day
1. Strength
False Grips Session 3*
2 sets of :20 false grip lean
3 sets of:
8-10 Tempo ring rows
8-10 Tempo ring push ups

Tempo is 3 seconds at the top, 3 seconds down, 1 second at the bottom, and 1 second pull.

2 sets of:
5 Toe assisted muscle ups

10-15 second or rep hollow hold or rock

*Today’s session is a repeat of session 1.

2. Workout
OTM x 20 minutes:
Minute 1 – 15/12 calorie row
Minute 2 – 15 Wall balls
Minute 3 – 10 Kipping pull ups
Minute 4 – Rest

3. Cashout/Cooldown
1:00 Couch stretch, ea
2:00 Labor stretch
1:00 Child’s pose

COACH AND ATHLETE NOTES:
Gettin’ back on the rings today. Reminder, keep the movement smooth and under 70% effort and feelin’ good! A nice little OTM workout to finish it off. Let’s leave some time for that stretching at the end!