10 deep breaths in half-moon on each side
a non-max set of perfect pushups. If you can pause an inch off the ground, do so
10 scap pullups
10 heaviesh russian kb swings
Supinated chest to bar hold
3 rounds of 60% of your max from week 1
supersetted with 3 rounds of up to 1:00 pushup plank on low rings
3 rounds supersetted of
5 deadlifts building to workout weight
a set of double unders
70 monkey taps
60 lateral burpees over the bar
40 deadlifts @ 60% of your max, cap 275/185. If you don’t have a deadlift max, pick the heaviest weight you could do 10 deadlifts with perfect form.
30 Box jumps 24/20
20 strict ring pullups/rows
4 Rounds, supersetted of:
Find a heavy 5-7 of db row @ 2112. Get heavier than last week, even if you have to do 5 or 6 reps.
5-7 reps @ 90% of heavy db row @ 2112
Accumulate 1:00 of double underhand axle bar deadlift hold with a medium weight. DO NOT JERK THE BAR OFF THE GROUND
The weight should be enough to force you to break it up in at least 2 rounds, but light enough to go unbroken in the first round.
rest 5:00 b/t rounds
Accumulate 30 perfect low ring muscle up transitions
45 minute steady bike. Airdyne or actual bike.
Then spend 10 minutes on hip mobility after. “