Warm-Up | Performance
Two sets of:
Ring Support Hold x 30 seconds
Slider Seal Walk x 25ft forwards, 25ft backwards
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Kettlebell Swings x 10 reps
Then…
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
15:33 min
(chest to bar
24kg kb)
A) 16’55 RX+ : non BMU but strict L-sit RMU
13:05 Rx
This is very impressive! 👏
Warmup ✅
A. Completed all in 16:57
B. ✅
A. 21:55 – subbed 700 Assaut Runner
10 banded stationary dips. Rest kipping dips.
Rest RX. I knew it was going to bad.
19:27
Warmup done ✅
A. Done but had to sub a couple of things
10 ring MU’s with band in between
1000m row as raining outside
15’37
B. All done
Warmup ✅
A. 23:37
Banded PU instead of muscle ups
Supported dips
B. Didn’t have time to do it