Skill work: Kipping Pull ups
3 Rounds for time:
3 strict muscle ups
4 FS @ 60% of 1RM
5 Good Mornings (load to allow good form)
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (THURS): 100m repeats, rest :60, perform until pace or form deteriorates
Bike (THURS): :90 repeats, rest :60, perform until pace or form deteriorates
Run (THURS): :90 repeats, rest :60, perform until pace or form deteriorates
Row (THURS): :90 repeats, rest :60, perform until pace or form deteriorates
Ruck (THURS): :90 repeats, rest :60, perform until pace or form deteriorates
*Perform sets based off mechanics, pace and goals
*Recommended range 4 – 15, keep splits within 25-50m
Multi-Sport Endurance Workout
Bike (FRI): :90 repeats, rest :60, perform until pace or form deteriorates
No responses yet