AMRAP24
400m run
8 double KB alt. reverse lunges in Farmers position (2x24/2x16) + 2 each round
8 double KB pushpress + 2 each round
18min to practice on:
- Ring support hold (5s)
- Negative ring dip (full ROM) *
- Ring dip (full ROM)
- 3-5 False grip ring rows *
- 3-5 False grip ring row + transition *
- 5-10s False grip hang // 1-2 flase girp pull ups
- RMU (with or without support)
rest as needed
if strength is insufficient for fg. hang/ring dip --> work on *
3 sets of:
3-5 pull ups (bar) @31X1 (sc. light band support; ring rows)
30s rest
3-5 ring dips with full ROM (sc. feet supported dips, push ups, elev. push ups)
30s rest
20s ring to chest hold (false grip if possible)
30s rest
12 hollow body rocks
60s rest
AMRAP8
12 DB deadlifts (1x22,5/15)
20 doubleunders
9 DB frontsquats
20 doubleunders
6 DB STOH
20 doubleunders
3 DB devils press
rest 3 min
AMRAP8
6 hand release (knee) pushups
8 horizontal bar rows
10 A-Jumps (6"/4")