120 min

1.Jacked gymnastics
A.Work through the below drills in order.
Skill Work (Strict Ring Muscle-up Focus)
Floor Assisted Strict Ring Muscle-up (5 x 5)
Box Assisted Strict Ring Muscle-up (5 x 3)

B.Strict Ring Muscle-up Conditioning
Complete the below exercises as a circuit.
A: Chest to Ring Hold (1 x max hold, 3 x 50% of max)
30 s. 3 x 15 s.
A: Strict Ring Dips (1 x max set, 3 x 50% of max)
12 reps 3 x 6 reps

2.Conditioning
Warm up
B. Row 4 rounds: 1 min on (row) : 1 min easy pace (AB/Ski erg)
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power
Main set
A. 1 set of 7 intervals, 250-500-750-1000-750-500-250m row @ < avg. 500m pace on 2km TT, 1-2-3-4-3-2-1 minute recovery between intervals
Avg. 500 m paces:
1.58.0, 1.58.6, 1.59.1,1.59.4, 1.58.5, 1.57.7, 1.52.5
Total avg. 1.58.3/500 m
169/190

3.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow