Warm up:
20:00 clock
1 min bike
1 min row
Start out chill for the first few minutes of each and finish with a decent steady pace you can maintain.
A) 3 sets of 20/15
Strict bar dip
Strict wide grip pull-up
B) 3 sets of
6/4 ring muscle up
6/4 bar muscle up
C) 3 sets of
25 ghd
25 hip ext
D) every 4 minutes for 20 min
20/16 cal bike all out + 10-8-6-4-2 Deads
(225/275/315/365/405) (155/185/205/245/275)
Ex: 0-4:00 20 cal plus 10 deads then rest remaining. 4-8:00 20+8 then rest… etc.
E) class