Friday 2nd August, 2019

Warm Up:

200 m row. 10 hollow rock. 10 arch rock. 3 x through. 
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TTB EMOM:

Mins 0 & 1: 8 straight arm pull-up + 10 single leg alternating V -ups.
Mins 2,3, & 4: 2 straight arm pull-up, 2 beat swing, 2 kip with Lat pull (acheive weightlessness), 3 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 3 compression kips + 6 single leg ttb, alternating.
Min 8 - 17: 25% +1 of your M.E. set of TTB.
(10 sets)

Aim for maximum quality of movement.
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Accessory Pull:

Every 60 seconds for 10 mins:
2 strict ring muscle up.
If you can do this for 5 sets no problem, start adding weight.

Scaled:
Every 60 seconds alternate between the following for 10 mins:
A) 4 Strict Chest to ring
B) 8 Ring dip.


Strict hollow body throughout.
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Core:

4 rounds for quality (NFT):
100 foot farmers carry , heavy.
6/6 turkish sit-ups.
8 strict toes to ring, controlled lower, dont let the feet come behind the plane of the rings.
6/6 oblique V-ups.

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