Design Yourself

6
Jul

Design Yourself

Partner Workout!

Running Clock….

0:00-10:00
12-9-6
Ring Dip (scale up to Muscle Up)
30-20-10
Overhead Squat

*1 Partner Must be in Handstand Hold/Plank Hold while the other is working

L1: Muscle Up, (135/95), HS Hold
L2: Muscle Up, (115/80), HS Hold
L3: Ring Dip, (75/55), Plank Hold
L4: TOUGH Ring Row ,Goblet Squat, Plank Hold

10:00-17:00
Build to a heavy complex of:
2 Hang Power Clean + Split Jerk

In between attempts you must complete 15 Wallballs
*1 Athlete can work on wallballs while the other is lifting.

L1: 30/20
L2: 20/14
L3: 14/10
L4: 10/6

17:00-33:00

50-40-30-20-10
Pushups
Assault Bike Cals
5-4-3-2-1
Rope Climbs

L1: Ring Pushups, Legless
L2: Pushups, Rope Climbs
L3: Pushups, Strict Pullups, 40/30/20/10/5 cals
L4: Mod. Pushups, Hanging Knee Raise on low rope (or bar) x(15/12/9/6/4), 25/20/15/10/5 cals

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