Posted by & filed under Workout of the Day.

Diablo Moxie will open at 9am today.. there are no early classes due to the holiday.

Dynamic Warmup & Mobility: Minute 0 – 20
Legs & Hips – Use a roller and spend a couple minutes working through your Quads, Adductors & Glutes
Coaches’ Choice Group Dynamic Warm Up

Gymnastic Skill: Minute 21 – 30
Spend a little time working on any muscle up progressions (Kipping Swings on the Rings, Warm up a few dips, Get some Pull-ups in) or kipping pull ups progression. Then complete a 4 minute EMOM of max set of muscle ups or kipping pull ups (seated pull-ups also an option).

This should be a light skill practice. Be sure to warm up with a couple sets of 1-3 muscle ups or 5-8 pull ups before beginning the EMOM.

Workout: Minute 31 – 50

14 Min AMRAP
15 Kettlebell Swings 35/53
250m/300m Row

8 Burpee Pull ups

1 Minute Rest


Mandatory Cool Down: Minute 51 – 60

Walk 200m
Stretch out Ankles Hips