A.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Ring Dips x 4-6 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Ring Dips x 4-6 reps @ 20X1
Rest 60 seconds
B.
Three rounds for time of:
30 Kettlebell Swings (32/24 kg)
30 Hand Release Burpees
30 Kettlebell Swings (32/24 kg)
30 Hand Release Burpees
If you are competing this weekend...
A.
Two sets of:
25 Unbroken Pull-ups
Rest 2-3 minutes
(you should be working on speed and efficiency for these sets, stay
relaxed and in rhythm – if you cannot perform 25 unbroken, perform only
as many as you can achieve without breaking)
B.
Every minute on the minute for 10 minutes:
Odd Minutes - 15 Double Unders
Even - 40-50 ft. Handstand Walk
C.
Taken 20 minutes and perform an aerobic activity at a moderate pace (80% ish)
-run, row, airdyne, swim... etc
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