Wednesday April 3rd, 2019

WED- AM:

Power Endurance Intervals:

Every 90s x 8
15 Cal Assault Bike
// Rest 3 mins //
Every 2:30 x 4
25 Cal Assault Bike
// Rest 3 mins //
Every 5 mins x 2
35 Cal Assault Bike
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WED- PM:

Strict Work:

EMOM 12
1- 2 / 1 legless Rope Climbs
2- 5-10 Strict HSPU (open standard)

*We aim to build on the strict HSPU through the coming weeks of this phase, choose a number of HSPU which we can hit through these sets.
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Muscle Ups:

1 x Max Effort Ring Muscle Ups
Rest as needed.

Every 2:00 x 8
200m Run
75% of ring Muscle Ups
*These muscle ups do not have to be an unbroken set.
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Gymnastics Conditioning:

5 rounds, each for individual time:
50 double unders
35 wall balls
20 HSPU
10m HSW
Rest 2:00 between each set.
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Push Accessories:

3 sets:
5 / 5 Landmine Press w/ 3sec eccentric
12 seesaw KB Press, 2 x 16/ 12
Rest as needed.

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