A. Warm-up:
100 Single-unders
5 Inchworm
15 Air squat
30/30s. Side plank
x 3 rounds
B. Tempo Strict press x 5 reps
Rest 30-60s between sets
x 5 sets
*Tempo: 3333
You can choose workout:
C: Metcon
Amrap 20’
2 Ring MU / bar mu/ open 6 kipping c2b
4 Strict HSPU / open kipping/ basic pike push up
8 Am. Swing @ 16-24/20-32kg
D:Acc
3-4 rds
15 ring row
15 ring push up
No rest