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
Metcon:-
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
-KB Swing 24/16kg
-Burpees
-Push-ups
*Score = max reps”