Tuesday October 9 2018

Part A

A1

Strict pull ups             

5 x 4 -weighted if possible

A2

Strict dips                                                       

5 x 4 -weighted if possible

Part B

3 rounds                                           

2 HSPU                   GP - 1/2 ROM OP - Full ROM - CP - as big of deficit as possible                          

20sec Ring Hold     GP - broken sets  OP - unbroken, CP  - unbroken                           

2 HSPU -                 GP - 1/2 ROM OP - Full ROM - CP - as big of deficit as possible  

20sec Plank                                   

Directly into                                  

4 rounds                                         

400/300m row                                   

Ring MU        GP - 4 banded pull ups and 4 banded dips, OP - 2 MU, CP - 4 MU                                         

6 HSPU          GP, OP and CP - deeper than above                                          

8 TTB             GP - Dragon Fly x 4 + Hanging Knee Raise x 4, OP - TTB, CP - Strict TTB