New Program
When you are done programming...
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| Row - 500m x 5 - rest 2 mins between each effort - goal pace 1:45/1:55 |
| Back squat - | ||
| - 3x5 @75% - hold across | ||
| - 2x2 @ 85% - hold across |
| - Muscle up Biathlon | ||
| 400m run - | ||
| Muscle-ups - 18 reps | ||
| 400m run - | ||
| Muscle-ups - 15 reps | ||
| 400m run - | ||
| Muscle-ups - 12 reps | ||
| ------ - | ||
| - Every time you come off the rings perform a 200m run penalty | ||
| - Scaling - reduce reps to - 9/7/5 for intermediate - 6/4/2 for beginners |
| Swim - 10x 100m sprints - rest 1min between each sprint | ||
| ------ - | ||
| - Kick board 400m |