A:
6 High knee raise leg extensions
5sec candle hang
B:
6sec L-Hang
1 Skin the cat
C:
4 Strict TTR
6 Ice Cream maker
D:
4 Strict TTR
2 Strict Pull ups
6sec L-Hang
E:
1 Strict Ring Mus
2 Strict Pull ups
3 Strict TTB
6sec L-Hang
Ring Complex of your choice
20 Banded tricep extensions
20 Lat pull downs
20 band pull aparts
1min rest
Plank
work on handstand hold var. for 10min
then switch to handstand walk var. for 10min
Go with a partner for 15min.
A runs 200m while B holds a passive hang (then switch)
A rows 300/250m while B does the perfect stretch with alternating legs each rep (then switch)
A runs 200m while B does alternating pigeon stretch (hold 5sec. on each side) (then switch)
A rows 300/250m while B does a complex of: 8 alt. rev. lunges 8 glute bridges with 2sec. hold at top 8 sideplank rotations (4 each side) 8 blackburns 8 hollow rocks (then switch)
5 Sets
4 max height wallball singles
Rest 30s
4x 3 musclesnatch
4x 3 Power snatch
4x 3 Squat or power snatch
4 x 3 snatch high pulls
3min on/ 1min off:
0-12min
100/80cal Bike
40 Burpee Broad jumps
12-24min:
80/60cal Bike
200m FW
24-36min:
60/40cal Bike
40 BJO
Forearms wrist and ankles