Monday 14/02/2022

Monday

14/02/2022

Main Workout

A.

Gymnastics Work (MU's)

Each Round for time

1. Strict Muscle ups x 3 *strict C2B/Pull up/Banded Pull up/Negative pull up

2. Strict Ring Dips x 6 *parallette push ups/deficit push ups/

3. Strict Pull ups x 9 *strict T2B/banded lat pull downs

*scaled options

*Rest 1:1 ratio

*complete 3-4 sets according to difficulty

B.

9:00 Amrap

40 Double Unders

20 DB Front Squat @1x22,5/15kg

10 Toes to bar

Optional Gymnastics Work (HSPU's)

Each Round for time

3 Wallclimbs

6 Strict HSPU *box HSPU

9m HSWalk *bare crawl

*Rest 1:1 ratio

*complete 3-4 sets according to difficulty

Optional Conditioning

For Time

30 Hang Cleans @60/40kg

Rest 2min then...

For Time

30 Facing Burpee box overs

IRONSKY Fitness