26 October 2021

RX

Strength/Skill

Ring Muscle up Progression

Emom 12

7 Ring Muscle up

Workout

AMRAP 5

10 box jumps
4 pull ups

rest 2 mins

AMRAP 5

10 SA Devils Press
8 DB Box Step Overs

METCON

Workout

AMRAP 12

5 Inchworm push ups
10 DB Squat
15 DB Push press

2 mins rest

AMRAP 12

15 DB Thrusters
10 DB Deadlift
5 Down ups

BASELINE

Workout

AMRAP 12

400m run
10 Wall Ball Step Ups
15 Wall Balls

3 mins rest

AMRAP 12

400m run
12 sit ups
20 lunges

LEARN TO MOVE

Session 5

Gymnastic Series