Every 3 min for 21 min do (7 sets)
40 doubleunders
20 single arm KB FS (24/16) (Switch as needed)
10 burpees over KB
Push each set hard!
Every 2min for 30min (5 rounds)
1. 90sec. Bike or Row @ consistent pace
2. 15-20sec. top of ring dips support hold + 15-20sec. bottom of ring dip support hold + 20-30sec. Chin over bar hold
(scale with Push up supp. holds on rings, floor or in rack/ feet supp. chin over bar)
3. 15sec. each of: single arm KB OH-FR-Farmers carry (each side - 1:30 running clock)
12 min to practice Ring and/or Bar MU
(Max 40reps)
5 sets of:
2 C+J @ @ ~10-20% less than avg. weight from last 3 weeks
3 sets of:
8-15 single leg hip thrusts (each side)
8-12 single arm bent over DB-rows (each side)
10-15sec. Y-W-T hold