Ring Dips
EMOM 8
4-8 reps
*Strict or kipping (competitors complete strict w/ weight. Can use a vest if you have one)*
Every 5:00 for 20:00 (4 Rounds Total)
25 KB Swings 53/35
30 Box Jumps 24/20"
35 Ab Mat Sit Ups
ATHLETES NOTE:
Land in a higher finishing position than normal on the Box Jump. This will help double as some explosive training. Keep each movement and recover on a bigger rest at the end of each round.
1:30/side Calf Smash w/ KB
2:00 Seated Hamstring Stretch
2:00 Butterfly Stretch
- Reverse Crunches – 4 sets x 20-30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Roman Chair Crunches – 4 sets x 20-30 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- Cable Rope Crunches – 4 sets x 20-30 reps
- T-Bar Rows – 3 sets x 8-10 reps
- Reverse Grip Barbell Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps
* Deadlifts are performed late in the workout so they don’t tax you too much early on.