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Tuesday the 3rd of December

Skills : 

15 mins 

5 Dips ( use High ring if you can and start with muscle up) 

10 Sec Ring Support Hold 

3-5Ring pull ups in false grip 

10 Sec L Sit of KB or floor 

10 Sec Handstand Hold 

Conditioning : Partner up 

14   min AMRAP 

40 Cals 

40 Push ups

40 Cals 

40 Swings  Russian 32/24kg

40 Cals 

40 GTOH plate 20/15kg 

 
 
 

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PARTNER UP. FOR TIME ( TC 30 MINS) 3 RDS BIKE 40/36 CALS + 30 DB STEP UPS + 30 SIT UPS 3RDS ROW 40/36 CALS + 30 KB SWINGS + 30 PUSH UPS...

 
 
 
Thursday 17th of April

Partner: 50 min Time Cap 1000/800m Row 30 Target Burpees 1000/800m Row 30 Target Burpees 800m Relay Run (400m each) 2000/1600m Bike 60...

 
 
 
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