4 rounds of:
6-8 DB-Bench press @ tempo 31X1
rest 30-60sec.
8-10 ring rows @ tempo 2020
rest 30-60sec.
Alternating Tabata:
Pull up + Ring Dip/Push up
(16 sets of 20sec. on 10sec. off - 8 sets each)
3 sets of:
20 band pull aparts
10x Y-shrug
10x breast stroke
10-20sec. T-hold
Movement Prep
Ring T2B
Kipping practice
Kipping Knee Raises
Kipping T2B/K2E
Kipping T2B with straight legs
HS Hold
Kick Up practice
Tap away with one foot
HS Hold
Ring Complex
Skin the Cat
Candle Hold
Tuck Front Lever
L-Hang
Muscle Up ...
5 sets of:
Clean pull + Hang clean + Clean + Jerk
@ 80%+
Work up to a heavy set of 3 DL from 2" Block (5-7sets)
10min EMOM
5 TNG P. Snatch @ ~55-60%
3 sets of:
1x Durante core (5-10reps of HR, V-up, Tuck-up, Hollow hold)
8-10 single leg hip Thrustes (each side - 1-2sec. hold at top)
30-60sec. pull apart hold