150 min

Warm up EMOM12 + 8 m HSW

1.JG PP 14.9.2018
A. Skill
3 sets of each exercise:
- 5 rocking arch
- 5 ring swings
- 10 x (1 swing + 1 hips to rings) - 5 x 1
- 10 support swings
- 10 bottom of dip swings
- 10 swinging front dips - not done
- 10 Russian push-ups - not done
- 5 Russian dips
+ 6 x 1 ring muscle ups

B. Own skill: Butterfly pull up practice for 10 min
- Sets of 3 - 6 reps x 3

C. 3 rounds > for quality
- 60 s moderate pace assault bike > bike erg
- 15 butterfly C2B > regular butterfly pull up
- 15 TTB > not done

2.Strength
A. Back squat 6x3 @ 13X1

B. Every 4 min for 12 minutes:
6 Push press @ 75-80%
3 x 6 x 42.5 kg

C. Every 2.5 min for 15 minutes:
10 m Sled push AFAP @ 35kg
Easy bike between sprints