Warm up 2 -3 x
- 6 S A pushups use snake option, start in snake 1 hand behind your back
- 20 jumping jacks
- strict rings hold 20 sec
- 2 wall walks ,work on your technique
- 200 m run with mb
- Strength
Bench Press x 5
10 box jumps
Warm up to challenging 5 and perform same weight across all 5 sets.
EMOM x 8:
EVEN – Pedlay rows x 6-8 – MW
ODD – Strict Hanging Leg Raise to L x 8-12- just hang with lats engaged or knees to chest, use rings, Kettlebells
EMOM x 10:
EVEN – 6 Strict Handstand Push Ups or tap shoulder Push Ups + 20 Double Unders or 40 Singles Skips
ODD – 25 torso twists, kettle bell