Strength 01-10-2019
Strict Pull-ups with medium grip: 5 x 5. Rest 1:30
- Options:
2 warm-ups sets then 5 "work sets" - add weight
- BW
- Partner Assisted Pull-ups
- Ring Rows: 5 x 10. Rest 60s.
Conditioning 01-10-2019
For time:
40-30-20-10
Push-ups
Sit-ups
Double Unders x 3 (120-90-60-30)
- 16:00 Time Cap
- Scale DUs with a) less, b) Single unders (alternate sets between fast singles, and high jump singles).
Extra Credit 01-10-2019
DB Hammer Curls: 3 x 10. Rest 45s
Then,
3:00 of Parasympathetic Breathing
Open Gym
Make a note of your achievements in 'Open Gym'