Mobilize, then:
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by …
Every minute, on the minute, for 15 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3: Muscle-Up x 1-4 reps (If you don’t have muscle-ups then complete: 1-2 Strict Ring Pull-Ups)
followed by …
One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps @ 65-75%
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution. Please use jerk blocks)
C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 6-8 Handstand Kick Ups
Station 2: 15 Second Ring Support Hold + 15 Second Ring Dip Hold*
Station 3: 10-12 Toes -to-Bar
*If you are unable to do this unassisted then please lower the rings to a position that will allow you to ‘lightly’ use your legs to assist in each position
D.
Warm-Up Prep
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for the intervals. Focus on calm breathing.
Quick Release
5 Calorie Assault Bike
*Practice speedy transitions throughout
Rest 30-60 seconds
Intervals
Against a 2:30 clock:
250/200 Meter Row
15/10 Calorie Assault Bike
Max Alternating Dumbbell Snatches
Rest 2:30 minutes and repeat for a total of FOUR sets
35-54: 50/35 lbs
55+: 35/20 lbs