Ross during some weightlifting last week!
Dynamic drills & agility ladders
Skill: strict ring muscle up
1. 5 x 20 sec false grip hang
2. 5 x 1-3 false grip pull ups/ring rows
3. 5 x 1-3 strict muscle up transitions (hanging or kneeling)
*For big classes, rotate around stations until 5 rounds have been completed.
Today’s gymnastics EMOM.
Jumping warm up.
21-15-9 reps for time of:
Men: 50kg 24-in. box
Masters: 40kg 24-in. box
Women: 35kg 20-in. box
Masters: 30kg 20-in. box
This is a high intensity workout, it will be gassy, but the sooner you get through it, the sooner it’s done. If you slow down in an attempt to recover, it will only extend the amount of time you have to suffer!
Rest day or catch up day
5 min EMOM:
7 burpees + 5 ring dips (or banded dips)