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
– SA DB. Push Press 22.5/15kg
– Row
-Medball Twists
*Score = max reps”””