Warm Up:
Shoulder Prep with bands
then 3 rnds
5 inchworm
1 length bear crawl
1 length crab walk
PRE: Accumulate 3 mins of hollow body hold (floor) in as short a time as possible
STRENGTH:
3 sets of 3 weighted strict pull up, 3rd set should be max weight
If you do not have your strict pull up:
3 x 3 negative pull ups 6-8 sec descent
WORK:
60 m walking lunge (yellow to yellow, 6 x)
21 Pull ups
21 V ups
60 m walking lunge
15 pull ups
15 V ups
60 m walking lunge
9 pull ups
9 sit ups
Rx2: Jumping pull ups
Rx3: Ring rows and regular sit ups
SILVERS:
Accumulate 3 mins Hollow body hold
Accumulate 2 mins of hang time in ACTIVE position (can be off bars or rings)
WORK:
50 cal row
21 Ring Rows
21 DB Box step ups
35 cal row
15 ring rows
15 DB box step ups
20 cal row
9 ring rows
9 DB box step ups
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