Strength:-
Ring Muscle ups
5 x 5 Kipping Ring Muscle ups*
5 x 3 Low ring (banded)*
*option to stay with strict from previous cycle
Tabata -16 mins (8 rounds on each 20 on 10 off). Complete the 8 rounds on each movement before moving onto the next, each station takes 4 mins
– Bike
– SA hang DB Clean & Press 22.5/15kg
– Row
– Plank or hollow hold