Thursday 27/02/2020

STRENGTH/ GYMNASTICS
A.STRICT RING MU
RX ATHLETES:
5 SETS: 5 4 3 2 1
RING L CHIN UPS
STRICT RING DIPS
-Ideally we want to pull to our chest to mimic the first pull of the strict ring mu
-You can put legs in tuck position and pull as high as possible
-If you cant complete reps unbroken that is ok just complete the reps before moving to ring dips.

INTERMEDIATE ATHLETES :
5 SETS:
TOE ASSISTED DIPS X5 (4 3 2 1)
RING PULSE X10

B.MUSCLE UP ENDURANCE:
3 ROUNDS of RMU BOX COMPLEX :
RING KIP SWING W/ PULL TO HIP
-Every 1 RMU box complex complete 5 swing to pulls
-You do not have to do the swing to pulls in a row. Quality over Quantity

C. PULL UP ENDURANCE :
BEAT SWING X30

MAX STRICT PULL UPS

3 SETS:
ALT. BEND OVER ROW 10/8/6
REST :45

3 SETS:
JUMP TO PULL UP HOLD/LOWER 5/4/3
REST 1:00

ENDURANCE
2 ROUNDS (6 Total intervals)
A. 3:00 AMRAP
8cal Ski-erg
10 Russian Swings 24/16kg
2 min REST
B. 3:00 AMRAP
8cal Assault bike
6 HSPU
2 min REST
C. 3:00 AMRAP
8cal Row
10 BOX Jump Overs
2 min REST

Flow: A - B - C - A - B - C