Tuesday

CLASS PROGRAM

- ring muscle up work - 

A.) Speed deadlifts and speed hspu

EMOM 14

E : 10 sec ME DL @ 40%

O : 10 sec ME HSPU

 *no measure, just working speed of movement and power

Scaled : multiple pads or pushups

B.) for time :

600m row

20 burpee over rower

8 ring MU

400m row

16 burpee over rower

6 ring MU

Scaled :  20 ring rows, 16 ring rows

————- 

c.) posterior + core work

4 rounds

10 upper back extensions

10 back extensions

10 hip extensions

25 standing band crunches

3 rounds

20 sumo RDL

20 weighted GHD situps

D.) gymnastics

 2 strict defecit HSPU, max depth

3 rounds

5 standing straddle to hand stand attempts

15 top ring support leg raises

3 rounds

100’ HS Walk*

75% set of ME C2B pullups

* in 20’ increments, attempt to do 40’ forward, 20’ sideways to left, 20’ sideways to right, 20’ reverse