2023.08.04.
A. Warm-up:
3 set
100 Single-unders
10 Ring Face pull
10/10 Single-Leg glute bridge
45/45s. Side plank
B. Practice
8 min. (You can choose one)
Ring MU
Or
Double-unders
Then,
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders
C. Wod
10 Rounds for time:
RX:
3 Ring MU
10m Walking lunges w. Double Kb in front rack 2×24/16kg
Open:
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps
2x10m Walking lunges
Basic:
10 Rounds for time:
7 Ground to Overhead w. 20/10kg Plate
4x10m Shuttle Run
D.Acc
3-4 sets of:
20 Alt. KB bicepsz curl
60s. Superman hold
Rest 60s