PHASE: 1/2016 BAS MON

WARM UP
Complete the following for as many rounds as possible in 10 min
Bent Arm Push Up Hold
10-15s Hold
Scap Push Ups
complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang
complete 10-15s holds

ADVANCED
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

BEGINNER TO INTERMEDIATE
Complete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds
hold the top of the pull up in retraction for 10s
Push Ups

CONDITIONING & COOL DOWN:
Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up

Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row

Rookie: Complete in 15 min: 15s Front Support, 3 x Ring Rows