10 min to work on your weakest skill
Choose either kip. HSPU or kip./butterfly Pull up
OR any other skill if you feel confident in the mentioned.
Accumulate volume in small sets of 1-5 reps.
Rest as needed
AMRAP20
- 5 HSPU
- 5 Pull ups
- 10 push ups
- 10 ring rows
- 200m run
3 sets no rest
8 banded splitsquats (red band pulls knee too rack)
16 hip banded goodmornings (green band)
24 alt. Deadbugs (keep tight hollow pos.)
4 sets each side
4 reps @ RPE 8
Rest 45s between legs
(Load with 2x DB in Farmers Position)
3 sets of:
5-8 DL from floor (no tng) @ RPE 8-9
(2s pause 1cm off the floor in concentric phase + 2s pause below knee on eccentroc phase)
rest 2 min