tuesday 12-11-18

 

 

RUN

800 Run @ EZ pace 5:00

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

GYMNASTIC WORK

3 Rounds for quality:
3 Russian Dips from forearms
3 Dips

2-3 Sets:
5 Swings on rings 
start small and build big

Max rep ring muscle ups:
If the first set is over 20 (no additional sets)
If the first set is between 10-20 (rest as needed and do 1 additional set)
If the first set is <10 (rest as needed and do 2 additional sets)

scale can be with band or feet on box

3 sets of 3 reps

 

AMRAP

AMRAP 20:00
10 Burpee pull-ups (bar 6″ out of reach)
200m Run

 

 

 

 

 

 

 

 

 

 

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