Monday 4th

Monday 4th

  June 4, 2018


Build to heaviest weighted strict muscle up/pull up 

then 8 min emom

3 reps at body weight of mu/pull up


Max effort ring dips straight into 

max effort push ups straight into 

max effort forearm plank hold 

2 mins rest 4 sets 


c. Conditioning 

10-15 perfect kip swings (lat engagement and press down, feet together, squeeze butt etc) 

5 strict ttb 

20s l hand/basket hang – try stay on bar for all these

30s hollow hold 

60s rest 



d. If time 

100 seated pike leg lifts



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