George repping out pull-ups.
1 minute banded bully stretch each side
1 minute banded tricep stretch each side
2 minute couch stretch each side.
3 rounds of:
10 banded lat pull downs
5 ring rows + 5 kipping ring rows
*Reduce reps if doing ring rows in the workout
Set-up for workout.
The first workout is for those who can complete Fran Rx and in under 5 minutes. Otherwise, you will be working normal Fran with some intensity!
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
Thrusters, 95# / 65#
Freestanding handstand practice
– Have a partner spot you with very little assistance for a 1 minute hold (accumulate if needed).