130516 "Hang on Annie"

Baseline: Hip Mobility Drill Ankle Roll Out/ Calf Rollout

3X 30 Single unders 10X 2 Count Mountain Climbers 10X Ring Rows or Supine Ring Pull Ups

Skill Development:

For 12 Minutes, Work on Your Muscle Ups

* Bar or Ring

-Hips to ring Pull Up -Transition over bar or ring.. Focusing on bottom of ring support - Ring Dip or bar Dips


"Hang on Annie"


Double Unders Toes To bar

*This is TEAM Workout, P1 and P2 will both do 50 Dubs before moving onto the Toes TO Bar. Both Partners cannot advance to next movement until both have accomplished the required Work.