Thursday Jul 7

Time for some Back Squats

Warm Up

General

Row 150m

10 samson stretch lunges

Row 200m

10 Banded Monster Walk 

Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

Ring mu progression

Beginner:

-Floor transitions, knees bent

Intermediate:

-Floor, legs straight

Banded sling shot drill

Advanced:

-Box transition

Strength

Back squat

2 x 8 @ 65%

2 x 6 @ 75%

Rest 2-3 minutes between sets

TC: 15 min

Score: Weight

Scaling Options

Beginner

4x 6 @ moderate 

Workout

5 rounds

6 Deadlifts 125/85 KG

3 Ring Muscle-ups

200m Run

Rest 30 seconds between rounds

RX+: Strict RMU

TC 18 mins

Score: Time

Scaling Options

Fit

6 Deadlifts @ Good form

3 Band assisted strict chin ups

3 Push ups

200m run

SC

6 Deadlifts 100/70KG

3 Band assisted Strict muscle ups

200m run 

Accessories

Tabata Calorie Row 

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