[1.] Warm Up
Perform 3 rounds of:
 Ring Rows
 Seated Twists
 GHD Sit Ups
-Use moderate load, this is just a warm up.
[2.] Strength [load]
[5x5] Double Racked Step Ups [5 per leg]
*Set box height so that the athletes knee is at a 90 degree angle when their foot is on the box.
-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.
[3.] Work Capacity [time]
Perform 4 rounds for time of:
 Towel Swings [24kg/12kg]
[20,16,12,8] Pull Ups
-Scale loads and modify movement if required. Record time.
[4.] Finisher [reps]
Perform a Mikko Interval for MRP of:
Knees to Elbows-Sit Ups
*With a running clock perform maximum reps possible in the first 30 sec, rest 15 sec, max reps in 30 sec, rest 15 sec and so on for a total of 8 intervals [6 minutes].
-Modify movement if required. Record total reps.
Post comments, loads and times…
Rodrigo and Frankie
getting after some ring dips!