100/90/80 cal Echo bike (Split)
30 sync. KB Snatches (24/16 kg)
30 Sync pull ups
30 sync. Goblet squats
30 sync. anchor sit-ups
75/68/61 cal
20 sync. KB snatches
20 Sync pull ups
20 sync. Goblet squats
20 sync. anchor sit-ups
50/45/40 cal
10 sync. KB snatches
10 Sync. Pull ups
10 sync Goblet squats
10 sync. anchor sit-ups
8-10 Dumbbell Single Leg Romanian Deadlift
8-10 Dumbbell Single Leg Romanian Deadlift
8-10 Dumbbell Single Leg Romanian Deadlift
8-10 Dumbbell Single Leg Romanian Deadlift
each leg
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
3 Sets:
8-15 swiss ball crunches
30m Suitcase carry (each side)
8-12 Side Lying Add. lifts (each side)
30-45sec. (incline) Bench Pigeon iso hold (each side)
Practice Kipping Ring Muscleups for 15 min
- Ring Support Positions
- Low Ring Transitions
- High Ring Swings/Hip Raises
- supported Kipping Ring Muscleups
Amrap8
2 Hand Release Pushups + 2 each round
10 Horizontal Bar rows
20 doubleunders
8-15 Ring Dip
8-15 Ring Dip
8-15 Ring Dip
@ ~1-2 RIR - ME for last set
8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up
@ ~1-2 RIR - ME for last set
14min AMRAP of:
2 wall-walks
10 alt. DB-Snatches @22,5/15kg
20 air squats