3 sets:
10 reps weighted curl-up
5 reps ring pull to low ribs
+
3 sets:
10 ring swings
10-20 seconds top of ring dip hold
10-20 seconds bottom of ring dip hold
+
10-minutes:
5 low ring muscle-up transitions
1-5 ring muscle-ups (spotted or jumping)
Teams of 2-3, 20 sets of 15-seconds on, 45-seconds off:
1. Row
2. Bike
3. Ski
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
A Kilo website. All rights reserved.
