Fitness:
Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Strict Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
Performance:
Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
Fitness:
Three rounds for time of:
400m Run
20 Russian Kettlebell Swings
10 Strict Pike Push-Ups (feet on box or bar) or L-Seated Dumbbell Presses
Time cap: 12 minutes
Performance:
Three rounds for time of:
400 Meter Run
20 Box Jumps (24″/20″)
15/10 Handstand Push-Ups
Time cap: 12 minutes
Spend 2+ minutes on each side:
– Banded Hamstring Stretch
– Couch Stretch