A. AMRAP in 12 minutes
False Grip ring pull ups x 7
Run 50 meters x 4 = 200 meters (touch ground at each end except on last length
Strict Ring Dips x 7
Be sure to set your standards ahead of time. Choose your progression and rep scheme wisely. Chest to bar pull -ups? Grip Width? Ring Rows, Bar Dips.
NOTE: if you use a band for either the pulling or pushing you MUST have a TEMPO of 31x1 and 51x1 respectively.
B. Back Squats x 10 Take 20 RM from last week and add 5-10 lbs. @ 00x1
Toes to Bar x 20
Sprint x 400
Rest 3 minutes
4 sets
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