Tuesday 27th August, 2019

Hip Development:

10mins: Establish a max height box jump
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In three attempts, establish a max height vertical jump.
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5 x 10 Rear Rack Lunges, as heavy as possible.
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5 sets:
10 lateral hurdles over a bench
2 x 25ft shuttle sprint
Rest 2:00
*Each round for time.
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Gymnastics:

30 reps of ring transitions, form seated.
3 x 2 Chest to Rings
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5 x 2 Kipping Ring Muscle Ups
3 x ME Strict Muscle Ups
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3 sets:
10 / 10 Plank Position banded row
50% of strict Muscle Ups
Rest as needed.
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Sport:

AMRAP 6
2 rope climbs
7 HSPU
12 KB snatch, 1 x 24

rest 4:00

AMRAP 6
5 Deadlifts, 100
25ft HSW
50 Double Unders

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