Gymnastics skills & Warm up
15 min to warm up and practice ring muscle up transitions or ring muscle ups
Warm up
3 rounds of:
200m run
5 ring rows + 5 pushups + 5 kipping swings
Then, practice:
Level 1: Low ring transition to dip
Level 2: Ring muscle up kip and hip drive drills
Level 3: Ring muscle up sets - target a rep volume per set and try to achieve 3-4 sets
Endurance
Every 10 min for 3 rounds:
1,000m run (2 laps)
20 wall balls 20/14 lbs
10 muscle ups
-- rest the remainder of the interval
Scaling: 30 chest to bar pullups
UES strength
Warm Up
2 Rounds
60sec Ski/Row/Bike
5 Pushup to Down Dog
15 Heavy Russian KB Swings
8/leg KB B-Stance Deadlift
Deadlift
Take as many sets needed to find a:
1 Rep Max
Deadlift Accessories
Every 4:00mins for 3 Rounds
5/leg Single Leg Barbell RDLs
:30sec/side Copenhagen Plank
10 Barbell Curls
20 Bent Over Rows
Core Work
Tabata Style (8 sets fo 20sec Work for AMRAP + 10sec Rest)
Plank Up Downs
Side Planks