Jacked gymnastics + TTP Engine week 5 Workout
120 min
1.Skill: HSW practice for 20 min
2.Jacked gymnastics workout
A. Bar muscle up technique
BMU x 7 reps
3.TTP Engine week 5 / SPP (Conditioning)
A. For time
12 – 9 – 6 – 9 – 12
Thruster @ 40/30kg (95/65lbs) > 25 kg
Bar facing burpee
Time cap. 10 minutes
Intent. HARD sprint
Result: 8.52
178/186
Recover 10 minutes before B
B. For time
12 – 9 – 6 – 9 – 12
Assault bike (calories)
Chest to bar pull up
Time cap. 10 minutes
Intent. HARD sprint
Result: 11.16
175/185
Cool down
A. Easy row or assault bike for 15 minutes, HR < 140
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