1) 4 Sets
15 Ring Rows (unbroken, feet supported to start and then floor if needed)
10-15 Ring Roll Outs
2) 15 min Ladder
3-5 muscle-ups
3 Snatches (increasing weight each round)
3) 2 Rounds with a partner for reps
3:30 at each station :30 transition
Cal Bike
Cal Row
Shuttle run 10m (10m forward 10 backwards)
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