Monday:
GYMNASTICS:
Skill: Ring Muscle Up
16 EMOM Skill Practice
:20-30 Ring Support
6 Kipping Ring Swings
:20s Chest To Ring Hold (feet Supported)
5 Feet Supported Ring Transitions
For Time
2-4-6-8-10
Ring Muscle-Up
10-15-20-25-30 (7-10-14-17-21)
Assault Bike Calories
Tuesday:
ENDURANCE
5/7: MURPH Prep!!! (Vests Welcome!)
For time…
1600 Run
3-Rounds of…
(15) Sit-Up’s
(15) JUMP Squats
(15) Push-Up’s
800 Run
3-Rounds of…
(20) Sit-Up’s
(20) JUMP Squats
(20) Push-Up’s
1600 Run
(20) Push-Up’s
1600 Run
Wednesday:
OLYMPIC WEIGHTLIFTING
3 Sets
5ea Kb Arm bar
10 Banded Pull Apart
3 Depth Drop Box Jump
5×2 Jerk from the Rack
5×1 Clean and Jerk
4×3 Clean Pull
Thursday:
BARBELL