151006

Tuesday

Rested. Marc pro. Heat. Etc. 

A1. Split Position Press @ 30X3, 4 x 6-8 reps, rest 1 min **normal split stance, don’t alternate

A2. Uneven Ring Pull Ups @ 21X1, 4 x 6-8 reps, rest 2 min **set rings about 6-8” in height difference, alternate/set

B. 5” Deficit HSPU’s- 3-5/30 sec for 5 min

C. CTB Pull Ups- 5/30 sec for 5 min **focus on tight positioning

+

3 rounds for time:

Run 400m

10 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

10 Ring Dips