WARM UP
5:00 bike
3 rounds:
10 ring swings
10 push ups
10 hanging shrugs
10 air squats
SKILL
10 rounds for completion against a 15:00 clock:
10 calorie assault/echo bike
3 ring muscle ups
*Adjust target volume as needed and plan to progress over the next 3 weeks. If athlete does not have ring muscle ups, sub dips. Do NOT allow ring pull ups for this sequence.
WORKOUT OF THE DAY
EMOM 10:00:
1) 5 bench presses
2) 10 GHD hip extensions
-2:00 transition-
EMOM 10:00:
1) 5 back squats
2) 10 strict pull ups
-2:00 transition-
100 hollow rocks
*Start light and build to heavy on barbell movements. Score reps completed and heaviest bench/squat