EMOM 15: MU + RKB + Push Ups!

Skill: Hollow position on, and off the bar

Athletes will spend 14 minutes working on and developing awareness and strength in the hollow position.

*Capacity in this will help athletes to better understand how to use their midline, for strong and efficient gymnastic movements.

WOD

Every minute on the minute for 15 minutes, alternate between:

Minute 1: 2-4 Bar muscle ups
Minute 2: 8-12 Russian KB swings @ heavy weight
Minute 3: 10-14 Pause HR push ups

*Athletes who do not yet have bar muscle ups will complete 5-7 strict pull ups.  Bands are encouraged to help keep consistent reps each round!!