Tuesday Feb 14

Ring Push/PULL

Warm Up

2 min C2

20 Hollow Rocks

10/10 Banded Bird Dog Rows

Mobility

Prayer stretch on the floor

2 x 10

Ring Prep

2 Sets

5 Ring Row

5 Ring Dips

Strength

5 sets

5 Ring Pull ups

10-15 sec chin up hold on rings

 

Or

 

5 sets

3-5 Ring Muscle ups

Workout

4RFT

24 Pull Ups

24 Wall Balls 20/14 Lb

Goal: Upper Push Pull strength endurance

SC

Pull ups – 12-16

Ring Row

Fit

Ring row

Wall ball 14/10 Lb

Extras

Conditioning

120 Cal on Echo Bike

Accessory

Low Ring Face Pull

3 x 10

Hold 2 sec at top

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