15 min to work through:
- 5-8 false grip ring rows
- 3-5 fg ring row + feet ass. transition + 5s lower support hold
- 5s upper support hold into 5s lower support hold
- high ring fg hang/pull up + lock off
- banded/partner supp. RMU
- RMU
EMOM12
1. 3-6 str. Pull ups (banded, feet ass.)
2. 3-6 ring dips (banded, push ups)
3. ME false grip lock off (fg ring to chest)
80 band pull aparts (orange/red band)
TC 5min
For 12 min work on kipping Bar Muscleups
- Jump to Hollow
- Jump to hollow to big Lat Push
- Jumping BMU
- Banded BMU
- Partner/coaches supported BMU
- BMU
AMRAP18 in teams of 2
Partner A rows 250/200m
Partner B does
4-6 BMU or 6-8 Jumping BMU or 4-6 Ring rows + 4-6 Pushups (knees)
ME Hollow hold rest of the time (Go for tuck hold to keep a neutral spine)
Switch after Partner A is done with the row
4 Sets of:
10 alt. Backrack Reverse Lunges (light weight)
8 incline Push Ups
12 Hip Thrusts
Rest 1 min
3 Sets of:
15 seated banded leg curls on Bench
15 Banded trizeps Push downs
10 3 point Row for quality (light weight)