20 minutes, for quality:
30 seconds hollow hold
30 seconds reverse plank hold
10-20 seconds top of ring dip hold
10-20 seconds bottom of ring dip hold
10 ring swings
3x 1-2-3-4-3-2-1 low ring muscle-up transition
1 minute on, 1 minute off x 10 sets (5 rounds):
1. 30 seconds calories + max dumbbell thrusters
2. 30 seconds calories + max dumbbell hang clean to overhead
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
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