Thursday, October 7th

12 minutes:
1 minute Skipping
30s scap rows
30s bottom Push-up hold
30s thoracic bridges
30s pull-aparts in Bridge
Bench Press 8 x 4
( 4-5 heavy sets)
For Time: (16 minutes)
400m Run
5 rounds:
10 ring rows
10 wallballs
10 sit ups
400m Run


September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10


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