
Monday 5th November
November 5, 2018A.
Emom 20
1. 5 strict rings to chest pull ups
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!