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
__________________________________________________________________________
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.
_____________________________________________________________________
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.
__________________________________________________
Gymnastics Conditioning:
5 rounds, each for individual time:
50 double unders
35 wall balls
20 HSPU
10m HSW
Rest 2:00 between each set.
_______________________________
Push Accessories:
3 sets:
5 / 5 Landmine Press w/ 3sec eccentric
12 seesaw KB Press, 2 x 16/ 12
Rest as needed.