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Fri 28/12 :

By Scotty 0

Warm Up
3 rounds of:
5 x Inchworm Push-Ups
10 x Kipping Swings
10 sec Ring Support Hold (top of ring dip)
10 x Ring Rows (not too hard, just to warm up)
5 x V-up with 3 sec hold in hollow to start each rep

Strength/ Skill (15-30 mins):
Strict Weighted Pull-up
4 x 5

Super set with;

Strict Weighted Ring Dip
4 x 5

WOD (30-50 mins):
4 rounds, each for time of:
Run 400m
25 Push-Ups
Run 200m
5 Muscle Ups

Rest 2 mins between each round

Scaling Options:
Run: Row 500/400m and 250/200m or Assault Bike 25/15 cals and 12/8 cals
Push-up: reduce reps to 20 or 15 per round or perform knee push-ups
Muscle up: reduce reps to 4/3/2/1 or perform jumping MU, banded MU (from seated) or strict pull-ups (banded if needed)

author: Scotty


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