Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)A. Strict Supinated/Pronated/on Rings Pullups @ 21×1, 3-6 reps every min x 10 minutes – hold hollow
A. Supinated/Pronated Negatives @ 50×1, 4-6 reps every min x 10 minutes *scaled option here *hold hollow
A. Parallel Grip Ring Rows @ 20×2, 5-7 reps every min x 10 minutes – *scaled option here – be sure to follow tempo
*progress from last week
B. 30 min AirBike/Rower @ 75% /moderate
@ minutes 2,4,6,8,10 – get off and perform 4 Burpees over Box @ 20/24” – focus on moving efficiently here
@ minutes 12,14,16,18,20 – get off and perform 3 Fast Wall Walks
@ minutes 22,24,26,28,30 – get off and perform 30 sec of skill practice of your choice – coach will help you