New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Run - 400m - @70 - 80% effort | ||
| Burpee Pull Ups - 10 reps | ||
| - |
| Push press - 5-5-5-5-5^ | ||
| Push jerk - 3-3-3^ | ||
| Split jerk - 1-1-1^ | ||
| - Build for each set - rest as needed please | ||
| - |
| Gymnastic 20s - Ring dips, Ring push ups, Ring rows, Chest to bar pull ups, Box jumps, Toes to bar, Bar Muscle ups, Burpees. | ||
| - |
| Hand Stand Walk - 10x 10m sprints - yes sprints | ||
| - rest 30sec - 1 min between each HSW |
| 6 Rounds - FT | ||
| Airdyne - 20cal/15cal - ME | ||
| Muscle-ups - Rings - 6 reps - adjust rep scheme as needed (Up or down) - around your ability - no muscle ups ? perform Toes to bar |