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Training for Friday, February 9th

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Warm Up 1
2 Rounds
10 Pass Throughs
6 Ring Rows
6 Jumping Ring Dips

Gymnastics Skill Work
Every 2:00 for 3 Sets Perform 2-4 Strict Muscle Up Transitions on Low Rings
-then-
Every 2:00 for 4 Sets Perform 2-4 Jumping Muscle Ups on High Rings
*For those staying on the low rings, perform Strict MU Transition straight into jumping ring dip.
*Athletes with RX Muscle Ups may practice those with, or in place of, the jumping ring muscle ups.

Warm Up 2
3 Rounds
8 Romanian Deadlifts 45/35
1 Wall Walk (Chest to Wall if able with :02 hold)
3 Bear Crawl Handstand Push Ups

Workout of the Day
“Diane”
21-15-9
Deadlifts 225/155
Handstand Push Ups

Cool Down
10 Iron Crosses
10 Scorpions
1:00 Raised Leg Hamstring Stretch each side
1:00 Shoulder Smash with Lacrosse Ball each side