A. EMOM 12 (4 sets)
- 1 – Pull-up or Muscle up practice (Or 5-10 strict pull-ups)
- 2- HSPU Practice (Or 3-6 reps of harder than usual standard)
- 3- 12-15 V-sits
B. For time:
- Run 800m
- Three rounds of:
- 4 Muscle-Ups (or 8 Ring Dips)
- 8 HSPU
- 16 Kettlebell Swings (16/24 kg)
- Run 800m
- Three rounds of:
- 15 Pull-Ups
- 30 Push-Ups
- 45 Air Squats
- Run 800 Meters
Cap: 22 mins
Speak Your Mind