March 17 2020
3 sets
A1. Laying Situp Transition Drill; 6-12 reps; https://www.youtube.com/watch?v=jt8fHjAPmU0
A2. Ring Support hold 10-30 seconds
A3. seated banded transition; 6-12 reps
B. offset strict RMU 5-10/side, x3 sets
C. hallow body kip swings 6 reps, x3 sets
MORE ADVANCED MUSCLE UPS
on a 13 minute clock..
ski 3 min @moderate pace
in remaining 10 min perform AMRAP of the unbroken complex;
RMUx1 + Dip x3 + RMU x1 + Dip x2 + RMU x1 + dip x1 + :10 sec support
bike 5:00 @moderate pace immediatley
into..
5 min amrap
10 BFB no stepping allowed anywhere
8 heavy wallballs
100m ski
* rest 10 minutes
For Time;
21-18-15
Calorie Bike
Calorie Ski
Calorie Row
10 minute time cap
* rest 10 minutes
5 RFT
run 200m
2 Rope climbs
12 thrusters; 95/65