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
-Walking KB lunges 2×24/16kg*
-Devils Press 2×225/15kg
-Situps
*KB’s not on shoulders (front rack)