Wednesday 1st May, 2019

AM Session:

Assault Bike:

6 sets
10 Cals, rest 60s

Rest 3 mins

4 sets
20 Cals, rest 2 mins

Rest 3 mins

2 sets
30 Cals, rest 3 mins
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PM Session:

Strict Work:

EMOM 12
1- 2 / 1 legless Rope Climbs
2- Strict HSPU (open standard)

*Building reps.
0-10mins: + 1 rep from week three (Plus 2 reps from initial HSPU baseline)
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Muscle Up:

Every 2:00 x 5
1 x chest to rings
1 x strict muscle up
1 x Max Unbroken Kipping Muscle Ups


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

30-20-10
Toes to Bar
Shoulder to Overhead, 50/ 35
50ft HSW after each set.
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Push Accessories:

3 sets:
4 / 4 landmine Press, w/ 3sec negative.
12 Clapping Push Ups
Rest as need

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