Monday 21st & Thursday 28th

 

Monday 21st & Thursday 28th

  May 20, 2018

Monday 

A.
5 strict ttb + 5 kipping ttb + 5 lying ttb + 20s hollow hold 
90s rest 
6 sets – add/take away reps as needed. If ttb are super easy for you – try it with a 3kg wall
Ball 
 
B. 
8 mins to find 
3rm box dip
Then
10min EMOM 
5 reps body weight, or 30-40% of 3rm
 
 
C.
Conditioning 10 min amrap
1 legless rope climb 
30-60s ring plank hold into max effort ring push ups 
12 pistols 
Quality over rounds peeps 
 
D. If time partner shoulder/upper back stretches 
 
Thursday: 
A. 
Ring muscle drills 
 
Accesory: 
3x 20s ring support hold 
3x 5 ring pull ups 
 
B. 
8 mins headstands play and  wall ball lifts 
3 x wall wall + 30s hold 
3 x 20 shoulder taps –
Wall/box/wall facing
 
C. 
60s hollow 
60s arch 
30s fish right 
30s fish left 
60s rest x 3
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