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