Tuesday 01/03/2022
Tuesday
01/03/2022
Main Workout
A.
Gymnastics Work (HSPU's)
Each Part for Max reps
1. Deficit STRICT HSPU
2. Kipping HSPU
3. HSWalk *segments of 5m
*no rest between parts
*complete 3-4sets
*full recovery between sets
B.
High Intencity Interval Training
4 Total Intervals of:
Interval A
4:00 AMRAP
9 Pull ups
12 wallballs @9/6kg
21 Double Unders
Rest 3min between intervals
Interval B
4:00 AMRAP
6 Dumbell Clean @22,5/15kg
9 Dumbell facing Burpees
12/8cal Assault bike or Ski-erg
Rest 3min between intervals
Optional Gymnastics Work (MU's)
Each Part for Max reps
1. Weighted Strict Pull ups
2. Weighted Ring Dips
3. Inverted Rows
4. Parallete push up with feet elevated
*no rest between parts
*complete 3-4sets
*full recovery between sets