Post Workout Rebound

Conditioning

In 7:00, focusing on quality, work through the following:

  • 5 Ring Kipping
  • 3 Assisted Muscle Up Transition Drill
  • 5 Assisted Ring Dips

Rest 3:00

In 7:00, focusing on quality, work through the following:

  • 3-5 Ring Dip with a 1s pause in the bottom
  • 2-3 Ring Kip + 2-3 Ring Kip and Pull

Rest 3:00

Complete as many rounds as possible in 7:00 of:

  • 3 Strict Muscle Ups
  • 10 Box Jumps
  • 30 Double Unders

Fitness:

  • 3 Strict Pull Ups or Ring Rows + 3 Ring Dips or Push Ups
  • 10 Box Jumps
  • 60 Single Unders

Optional Independent Work

3 Sets:

  • 5-10 Renegade Row per side
  • 8 Dumbbell Overhead Tricep Extension
  • 30m Kettlebell Waiter’s Walk each side

Pull Up Program

You will perform this workout three times this week; ideally on Monday, Wednesday, and Friday.

3 Sets:

  • 8-10 Seated External Rotation @ 4010
  • Rest 60s
  • 8-10 Trap 3 Raises @ 4010
  • Rest 60s

3 Sets:

  • 8-10 Scap Pull Ups @ 3112
  • Rest 45s
  • Ring Rows x 12-15 @ 4010
  • Rest 45s

3 Sets:

  • 12-15 Semi Stiff Arm Pull Downs @ 4020