Week 6 – Day 29
Warmup:
3 Sets
20sec Tuck L Hnag
20sec Ring Dip Support (hold arms externally rotated)
20′ Handstand Walk (scale back to 3 wall walks)
20 Banded Hip Thrust
A) Back Squat
22X1; 4,4,4,4; Every 3mins
*build from last week
B1) Bottoms Up Dual KB Cossack Squat
21X1; 3/leg; rest 45sec x 3 (switch Legs and perform another 3/leg) 12 total reps per set
https://youtu.be/hTNWWqL9oc8
B2) Single Arm Reach Ring Push Up
30X0; 6/arm alternating for 12 reps; rest 45sec x 3
https://youtu.be/aUg2LvxtNAI
B3) Burpee Ring Muscle Up
3-5reps; rest 90sec x 3
*Scaling Option – perform a burpee into a jumping ring muscle ups
https://youtu.be/Ak4prJ31_Co jumping MU
https://youtu.be/PNVllaWiF3c burpee MU
C) Every 4mins Complete the Following
12 Ring Body Saw 2010
12 Kipping Pull Ups
Assault Bike 12/9 Cals
12 Dual KB Rack Squats 53/35
x 5 sets
*rest remainder of 4mins before starting the next set
*scale loads or reps back if you are having a hard time keeping up with the time demands
https://youtu.be/EqGVH1qHzwU
https://youtu.be/4LyN4kwzM2I
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