Today’s Workout
Warm Up
- 3 Sets – :20 On|:10 Off
- Hollow Hold
- Superman
- :20 Dead Hang
- 20 Step Ups
- 15 Scap Pull Ups
- 15 Tuck Jumps
- 10 Hand Release Push Ups + Shoulder Taps
- 10-15 Kip Swings
- 5 Box Jump Overs
- 5 Chest to Bar Pull Ups
- :10 Ring Support Hold (Top)
- :10 Ring Support Hold (Bottom)
Strength
Every :30 for 12 Sets
- 3-5 Strict Dips (crx: 1-3 Ring Muscle Ups)
Conditioning – “The Fine-I’ll Count Down”
Every 2 min. 7 Rounds – 1:30 Work Time Cap
- 7 Box Jump Overs
- 6 Chest to Bar Pull Ups
- 5 Box Jump Overs
- 4 CTB Pull Ups
- 3 Box Jump Overs
- 2 CTB Pull Ups
***Rest the remaining time***
(sx: 3-2-1 CTB or 6-4-2 Jumping CTB)
Accessory
3 Sets (Each Arm) – :30 On|:15 Off
- Single Arm Banded Tricep Extensions