Warm Up
Row 250m
Group Dynamic Drills
False Grip Instruction
Then 2 Rounds of:
- False Grip Ring Row x 2-3 @ 2111
- Squat to Stand x 5
- PVC Good Morning x 7
Workout of the Day
A.
Take 10 minutes to practice the Kipping Ring Muscle Up or low ring progressions
B. 5 Sets – Deadlift
- Set 1 – 50% x 8 reps
- Set 2 – 60% x 6 reps
- Set 3 – 70% x 4 reps
- Set 4 – 80% x 2 reps
- Set 5 – 90% x 1 rep
-Rest 2 minutes between.
C.
Complete rounds of 15,12,9 of:
- Deadlift (55-65% of 1RM)
- Bar Facing Burpee
