Monday 5th November

A. 

Emom 20

2. 5 strict ring dips 

3. 15-20s ring to chest hold 

4. 5- 10 box Russian dips – feet assisted or not 

5. Rest

*reps are guidelines, choose a rep scheme that is challenging but you can hold throughout*

 

B. 

5 strict ttb + 5 perfect kip swings (with exaggerated lat press down)+ 5 kipping ttb 

60s rest x 6 sets

*focus points – straight legs, lots of compression, active shapes*

 

C. Conditioning IGYG with a partner

With a partner – 1 length piked wheelbarrow walk

20 renegade rows (10 per arm)

40s hollow hold 

3-4 rounds time depending!