EMOM x9:
1. 10-15 ring swings
2. 10-20 seconds top of ring dip + 10-20 seconds bottom of ring dip
3. 30 seconds hollow hold
+
Ring muscle-ups progression
+
Every 2 minutes x 5 sets:
3-5 ring muscle-ups or progression
Easy calories for the remainder of the 2 minutes
For time:
400m run
25 push-ups
50 double dumbbell bent over rows
25 push-ups
400m run
OR
For time:
200m run
25 push-ups
50 double dumbbell bent over rows
25 push-ups
200m run
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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