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AM - WORK
A - 50m Running Alterating between high knees and ass kicks.
B -10ft Banded Monster Walk
C - 25ft Bear Crawl Backwards
D - 25 Band Pull-Aparts
B) Running / Gymnastics
4 Rounds of:
400m Run for time:
70% reps muscle-ups
The Muscle-up reps is based on your total round achieved in XX week 1, death by muscle-ups.
If you hit 8 Rounds then it's 4 Muscle-ups
If you missed the death by muscle-ups.
Complete the running and then complete the 'death by' for future use.
PM - WORK
Build to a heavy set of 2 for the day
B) Working Sets:
3 Sets of:
8 Banded Russian Swings, 24/16kg
15 Back Squats
Rest 2:00 Between Sets
3 Sets of:
12 DB Step-ups, HEAVY AS POSSIBLE
3 max Distance Burpee Broad Jumps
60s Rest between sets
3 Rounds for Time:
7 Deadlifts, 140/110kg
3 Arms only Rope Climbs
Scale: 7 Bar Muscle-ups