Wednesday 15th May, 2019

AM SESSION:

Assault Bike:

30s On, 15s Off x 12

Rest 3 mins

45s on, 30s Off x 8

Rest 3 mins

60s on, 45s Off x 6
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PM SESSION:

Strict Work:

EMOM 15:
1- 2 / 1 L-Sit Legless Rope Climbs.
2- Strict HSPU (open standard)
3- 12 DB Plank Rows, as heavy as possible.

*Building reps.
0-10mins: + 1 rep from week 5. (this is three reps above your initial HSPU Baseline)
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Muscle Ups:

2:00 window x 6
200m run
6 Push Ups
Max Muscle Ups
Rest 1:00 between.

Max = Technical max, do not let form break down. Only reinforce quality reps and movement.
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Gymnastics Conditioning:

50 Toes to Bar
*Every minute complete- 40 double unders

200ft HSW
*Every minute complete- 7 / 5 Kipping HSPU.
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Push Accessories:

6 x 6 Seated Z Press
3 x 12 Tempo Ring Push Ups

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