Wednesday, April 25th

By Travis Schliesser
Happy Birthday Kieve!
A) 4 sets of:
Dip x 5 reps
Rest 30 seconds
Romanian Deadlift x 10 reps
rest 90 seconds
 
B) Every 12 minutes, for 24 minutes (2 sets):
Run 400 meters
100 Double unders
5 Low ring muscle-up shoot throughs
Row 500 meters
50-ft Front rack lunges
5 Low ring muscle-up shoot throughs
*Time cap 9 minutes per set
A) 4 sets of:
Weighted dip x 6,6,3,3
Rest 30 seconds
Romanian Deadlift x 10 reps
Rest 90 seconds
(Perform 6 dips, 10 RDL, 6 dips, 10 RDL, 3 dips, 10 RDL, 3 dips, 10 RDL. The 2 sets of 6 dips should be the same weight and the 3s should be the same but heavier than the 6s. RDLs can be the same or build as you go)
 
B) Every 12 minutes, for 24 minutes (2 sets):
Run 400 meters
100 Double unders
5 Ring muscle-up shoot throughs
Row 500 meters
50-ft Dumbbell front rack lunges 50/35
5 Ring muscle-up shoot throughs
*Time cap 9 minutes per set

 

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