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Thursday 15th July



EMOM X 12 MINUTES


  • A- FLR hold: 20-30 seconds

  • B- Reverse plank: 20-30 seconds

  • C- Alternating high leg hollow hold: 20 seconds for each leg


EMOM X 12 MINUTES


  • A- Ring row sit-back: 6 reps

  • B- Feet assisted ring muscle-up transition switches: 10 reps

  • C- Side plank with leg raise: 15 seconds each side


EVERY 2:00 X 6 ROUNDS


  • Option 1: 2-5 Strict ring muscle-ups

  • Option 2: 3 Ring muscle up negatives

  • Option 3: Feet assisted ring muscle-up




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