Monday 29/10/2018
Warm up:
Dynamic warm up
Shoulder rehab/prevention
Banded shoulder stretches
Y’s, U’s and W’s.
Strength development:
Warm up your ring pull ups, ring dips, L-sits
Part A
3 rounds:
5 x ring pull ups (kipping)
5 x ring dips
15 second L-sit with rings
(athletic – double numbers)
Part B
12 min EMOM (Athletic Wear Vest):
Min 1 – 6 strict pull-ups
Min 2 – 6 hollow rocks & 6 V sit
Min 3 – 12 Chest to bar
Min 4 – Rest
Part C
Sprint relay:
With a partner run 1.6k in 200m relay sprints
Extras
6 rounds:
Single arm overhead dumbbell lunges – rig length
10 GHD sit-ups