Mobilize, then:
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 3 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
B.
Every two minutes, for 12 minutes (6 sets):
Push Press + Power Jerk @ 70-75% of 1-RM Push Press
(Pause for 2-3 seconds in the power jerk receiving position before recovering.)
Focus on good positioning and consistency across all eight sets.
C.
“Turn of Events”
35-49:
Five rounds for total time of:
Run 200 Meters
2 Ring Muscle-Ups
4 Front Squats (135/95 lbs)
6 Bar Facing Burpees
4 Front Squats (135/95 lbs)
2 Ring Muscle-Ups
50-54:
Five rounds for total time of:
Run 200 Meters
1 Ring Muscle-Up
4 Front Squats (115/75 lbs)
6 Bar Facing Burpees
4 Front Squats (115/75 lbs)
1 Ring Muscle-up
Time Cap: 25:00
D.
Every 90 seconds, for 12 minutes (3 sets) of:
Station 1: 5 Wall Slides
Station 2: 40 Second Side Plank Hold (per side)
Station 3: Bat Wings x 5 reps with a 5 second hold
Athlete Notes: