Monday 23rd – Sunday 29th May 2022

Session 1 

Strict Ring Muscle up Practice and progressions

Kipping ring swing progressions

EMOM 10

2-3 strict ring muscle ups ( Scale as necessary/ jumping RMU, Banded etc)

Strength

4 sets:

8 Strict T2B

10 kipping T2B

4 sets:

10 – 20 Diamond press ups

8 – 10 Chin ups

Conditioning

10 RFT:

10 Down ups

10 Press ups

15 Air squats

Time cap: 8 mins

Session 2

Complete 4 rounds:

3 strict wall walks (nose to wall, do not touch stomach or legs)

8 press ups @30×1

10 single leg v-sits

15 Snow angels

Seated DB Z press

4 x 6 (AHAFA) rest 90-2mins

EMOM 15

1. 20-30 second ring support hold
2. 30 seconds max ring dips (if cant do in 2 sets, scale to ring push up)
3. 30 seconds max effort push ups
4. 30 seconds max effort ring rows

REST

TABATA – Hollow rocks

            (8 rounds: 20:10)