Hang in there
MU Program (Last Week)
Pull:
Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor
Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.
Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees
Push:
Advanced: 3×8 Diamond push-up
Intermediate: 3×8 Diamond push-up from knees
Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee
Technique:
3×8 ring shoulder height jumping transition
*No Strength- Last week of MU Program
Metcon: Against 18-mins
500m Row or 1k/1000m/0.6miles Bike
3 Rounds:
6 DB S2OH
10 Box Jump Overs
400m Row or 0.8k/800m/0.48miles bike
2 Rounds:
9 DB S2OH
15 Box Jump Overs
300m Row or 0.6k/600m/0.36miles bike
1 Round:
12 DB S2OH
20 Box Jump Overs
L1: KB S2OH (Blue/Red), 30″/24″
L2: DB S2OH (35/20), 24″/20″
L3: DB S2OH (20/15), 24″/20″ Stepovers
L4: DB S2OH (15/12), 20″/17″ Stepovers