Sunday, August 25th

Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 8 air squats, 8 toy soldier leg swings, 8 big arm circles (each direction), 8 shoulder taps in plank, 8 kb halos. Then 5,4,3,2,1 of muscle clean, shoulder press, thruster

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions

Strength: None.

Super Set: None.

Metabolic Conditioning: “Mansplaining”

4 rounds for time.

Kipping Ring Dips (Health: 15 Ring Push Ups, Athletic*: 10 Kipping Ring Dips, Performance: 15 Kipping Ring Dips)

10 DB Man Makers (Health:10lb, Athletic*:20lb*, Performance: 35lb)

800m run (Health: 800, 600, 400, 200m – distance decreases every round)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 18 - 27 minutes, about 5:30 per round. Scale Up: 3/5 Ring Muscle Ups instead of Ring Dips and 30/45lb DB.

Coaching Tips: Start with an efficient kip on the ring dips from the beginning to save the shoulders. The Man Makers are the power variant (no squat clean). Keep the body tight on the row portion and the feet wide so you don't have to rotate to get the DB up. Use your legs on the push press portion to save the shoulders. Pace the row at about your mile pace.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre