Warm Up

Body-weight

Strength

[1-6-1] Ring Muscle Ups

*Perform 1,2,3,4,5,6,5,4,3,2,1 reps. Attempt to perform every set without coming off the rings. Rest up to 30 seconds b/w sets.

-Modify movement if required.

Work Capacity

“Robox”

Perform 24, 20, 16, 12, 8, and 4 reps for time of:

Alternating Hang Snatch [2x20kg/2x12kg]

Box Jumps [24"/18"]

[30 sec] Elevated Double Bottoms Up Plank

-Scale loads and modify movements if required.

Post comments, loads, and times…

Sheila showing excellent lower back flexibility

in the kneeling dive bomber push up…

There’s no fence this lady can’t get under!!!