Every Minute for 10 minutes:
Ring or Bar Muscle Ups x 1-3
Kipping or Butterfly Pull Ups x 2-5
Ring Rows or Strict Pull Ups x 2-5
10 GHD Sit-Ups or 15 Abmat Situps
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20# to 10’/14# to 9′
(TARGET INTENSITY: 9)
Kettlebell Swing: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two.
MOD1: Scale load accordingly.
MOD2: Russian KBS.
Wall Ball: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two.
MOD1: Scale load and/or height accordingly.
1) Push Press 10-10-10-10
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.
Parallette Planche Push Up x 5-10
Straight Arm Bar Muscle Up Pull Throughs (using a foam roller)