1.Ring Muscle-ups

Progression Leg Assited and using band

10 mins practice, Gauging where we are.

2. Back Squat

On the Minute – 3 Back Squats

Start at 70% and add (10/5 kg) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

3. Conditioning

For Time


Sumo Deadlift HighPull (40 kg/25 kg)

GHD Sit-Ups

Wall Ball shot (9/6 kg)

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