16min alternate every 2 minutes:
A) 1 strict muscle up; 2 kipping muscle ups; 3 dips
B) 2 strict pull ups; 2 T2B; 2 kipping muscle ups
* Rest 5 minutes *
Complete 5 rds:-
3 minute AMRAP
12 Russian KBS 32/24kg
9 Box Jumps 24/20”
6 Pull Ups
* Rest 3 minutes and repeat!
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (SUN): 2 x 800m TT, rest 10 minutes, full recovery
Bike (SUN): 2 x 15K TT, rest/spin 10 minutes, full recovery
Run (SUN): 2 x 8K TT, rest 10 minutes, full recovery
Row (SUN): 2 x 5K TT, rest 10 minutes, full recovery
Ruck (SUN): 2 x 8K TT, rest 10 minutes, full recovery
*Warm up appropriately and keep TT’s within :30
Multi-Sport Endurance Workout
Bike (SAT): 2 x 15K TT, rest/spin 10 minutes, full recovery
Swim (SUN): 2 x 800m TT, rest 10 minutes, full recovery
No responses yet