(703) 266-0118 donnys@thenzone.com

Warm-up

Lax Ball Rollout – Upper Back, Shoulders, Forearms

Foam Roller – Lats, Mid-Back

Pull-up / Muscle Up Drills

Kip Swing To Pull-up on Bar 4 x (3 Kips to 2 Pull – ups)

False Grip Ring Rows 4 x 5 (:03 Hold at chest)

Ring Support Holds 3 x ME

Handstand Holds / Push-ups

Handstand Hold on Wall 2 x ME

Partner Handstand Hold 3 x ME (partner should correct falls, try to be freestanding as long as possible)

Handstand Push-Ups to Abmat 3 x 6 (Focus on Keeping elbows in front and a narrow hand position)

 

Share results to Comments