ONSDAG
SKILL/STRENGHT
Movement midline mobility
Tabata 2 rounds of alternating movements. Rest 2 min between rounds
– Hollow hold
– Side hold
– Superman hold
– Other side hold
Then
Practice kipping pull ups, and butterfly pull ups
If you don’t have a strict pull up just practice the kip and do 4-5 sets with 15 reps of ring row
METCON
5 rounds for time of:
– 10 Chest to bar pull ups
– 15 Overhead Squats 30/20kg
– Row 250m
L1: 50/35kg
L2: RX
L3: Pull ups, 20/15kg
L4: Rind row, frontsquat 20/15kg