Wednesday 5th November

Warm up
Scapular retractions
Kip swings
Hand release push up
3×10 each

Skill
Muscle up progressions

Gymnastic density
5 rounds
6-8 Strict pull up
Rest 30
12-15 (HR) (ring) push up
Rest 30
5-7 strict knee to elbow/toe to bar
Rest 2 min